Recipes · Georgian · Main Courses
Chicken Tabaka
One serving has 564 kcal and 39 g protein, and at least a fifth of a woman's daily need of niacin (90%), pyridoxine (59%), selenium (50%), phosphorus (47%), riboflavin (35%) and zinc (33%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (266 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, poultry, sulphite
Ingredients
- 220 g Cornish hen, raw
- 10 g Garlic, raw
- 15 g Butter, unsalted
- 1 g Salt
- 0.3 g Black pepper
- 5 g Vinegar, red wine
- 15 g Water
Method
- Spatchcock the small whole chicken (a Cornish hen works well) by cutting out the backbone, then press it flat, breastbone side up.
- Season both sides generously with the salt and pepper.
- Melt the butter in a heavy skillet just large enough to hold the chicken flat, over medium heat.
- Lay the chicken skin-side down in the pan, place a smaller heavy pan or a foil-wrapped brick on top to weigh it down, and cook for 12-15 minutes until deep golden.
- Flip, weigh it down again, and cook the other side for 10-12 minutes, until the chicken is cooked through with no pink at the bone (74°C/165°F).
- Meanwhile, crush the garlic into the water and vinegar to make a simple garlic sauce.
- Rest the chicken for 3 minutes, then serve drizzled with the garlic sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 564 kcal | 27% |
| Carbohydrates | 3.5 g | |
| Water | 178 mL | |
| Fiber | 0.29 g | 1% |
| Protein | 38.5 g | 80% |
| Tryptophan | 0.43 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.9 g | |
| Leucine | 2.8 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 43.1 g | |
| Monounsaturated | 17.1 g | |
| Polyunsaturated | 6.6 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 5.7 g | |
| Saturated | 16.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 254 mg | |
| Calcium | 48.2 mg | 5% |
| Copper | 0.15 mg | 17% |
| Iron | 1.9 mg | 11% |
| Magnesium | 43.3 mg | 14% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 328 mg | 47% |
| Potassium | 569 mg | 12% |
| Selenium | 27.6 µg | 50% |
| Sodium | 526 mg | |
| Zinc | 2.7 mg | 33% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.39 mg | 35% |
| Niacin (vitamin B3) | 12.6 mg | 90% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 7.4 µg | 2% |
| Cobalamin (vitamin B12) | 0.75 µg | 31% |
| Choline | 5.2 mg | 1% |
| Vitamin A | 173 µg | 25% |
| Vitamin C | 4.3 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 7 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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