Chicken Tabaka is a traditional Georgian dish featuring a flattened and fried chicken served with a flavorful garlic sauce. Originating from the Caucasus region, this dish has deep roots in Georgian culinary heritage, dating back centuries. It's typically made by butterflying a whole chicken, seasoning it with herbs and spices, then pan-frying it until golden and crispy. The garlic sauce adds a deliciously pungent kick, complementing the savory chicken perfectly. Chicken Tabaka is not only a popular dish in Georgia but has also gained recognition and popularity worldwide for its simple yet delectable flavors.

Ingredients:

- 1 whole chicken (about 3-4 lbs), butterflied

- Salt and black pepper to taste

- 4 cloves garlic, minced

- 1 teaspoon dried oregano

- 1 teaspoon dried coriander

- 1 teaspoon paprika

- Olive oil for frying

Ingredients for Garlic Sauce:

- 4 cloves garlic, minced

- 1/2 cup plain yogurt

- 2 tablespoons mayonnaise

- Salt and black pepper to taste

- Fresh parsley, chopped (optional, for garnish)

Method:

1. Season the butterflied chicken generously with salt and black pepper on both sides.

2. In a small bowl, mix together the minced garlic, dried oregano, dried coriander, and paprika. Rub this mixture evenly over the chicken, ensuring it's well coated. Let it marinate for at least 30 minutes, or preferably overnight in the refrigerator.

3. Heat a couple of tablespoons of olive oil in a large skillet over medium-high heat.

4. Place the seasoned chicken in the skillet, skin-side down. Cook for about 10-12 minutes until the skin is golden brown and crispy.

5. Flip the chicken and continue cooking for another 10-12 minutes until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).

6. While the chicken is cooking, prepare the garlic sauce. In a small bowl, mix together the minced garlic, plain yogurt, mayonnaise, salt, and black pepper until well combined. Adjust seasoning to taste.

7. Once the chicken is cooked, remove it from the skillet and let it rest for a few minutes before serving.

8. Serve the Chicken Tabaka hot with the garlic sauce on the side. Garnish with chopped fresh parsley if desired. Enjoy your delicious Georgian-inspired dish!

Nutrition Value:

1. Whole Chicken (3-4 lbs, butterflied):

  - Calories: Approximately 1600-2100 kcal

  - Carbohydrates: 0 g

  - Protein: About 240-320 g

  - Fat: Around 64-84 g

  - Sodium: Varies based on seasoning and processing

  - Cholesterol: Around 800-1060 mg

  - Vitamins: Rich in B vitamins, particularly niacin and B12, as well as vitamin D.

  - Minerals: Contains iron, zinc, selenium, and phosphorus.

  - Nutritional Benefits: Chicken is an excellent source of lean protein, essential for muscle growth and repair. It also provides important vitamins and minerals necessary for overall health, including immune function and bone strength.

2. Salt and Black Pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Salt contributes sodium, but intake should be moderated.

  - Cholesterol: Negligible

  - Vitamins: Negligible

  - Minerals: Negligible

  - Nutritional Benefits: Adds flavor to the dish; however, excessive salt intake may contribute to high blood pressure, so it's essential to use it in moderation.

3. Garlic (4 cloves, minced):

  - Calories: Approximately 16 kcal

  - Carbohydrates: About 4 g

  - Protein: Around 1 g

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: High in vitamin C, vitamin B6, and manganese.

  - Minerals: Contains calcium, potassium, phosphorus, and selenium.

  - Nutritional Benefits: Garlic is known for its potential health benefits, including boosting the immune system, reducing blood pressure, and combating oxidative stress due to its antioxidant properties.

4. Dried Oregano (1 teaspoon):

  - Calories: Approximately 3 kcal

  - Carbohydrates: About 1 g

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: Contains vitamin K.

  - Minerals: Contains calcium, iron, manganese, and magnesium.

  - Nutritional Benefits: Oregano is rich in antioxidants and may have anti-inflammatory properties. It also adds flavor to dishes without extra calories.

5. Dried Coriander (1 teaspoon):

  - Calories: Approximately 5 kcal

  - Carbohydrates: About 1 g

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: Contains vitamin A, vitamin C, and vitamin K.

  - Minerals: Contains calcium, iron, magnesium, and potassium.

  - Nutritional Benefits: Coriander is known for its digestive benefits and may help lower blood sugar levels. It also adds a fresh, citrusy flavor to dishes.

6. Paprika (1 teaspoon):

  - Calories: Approximately 6 kcal

  - Carbohydrates: About 1 g

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: Rich in vitamin A, vitamin E, and vitamin B6.

  - Minerals: Contains iron, potassium, and magnesium.

  - Nutritional Benefits: Paprika adds a vibrant color and mild heat to dishes. It's also a good source of antioxidants, which may help reduce inflammation and improve heart health.

7. Olive Oil for Frying:

  - Calories: Approximately 120 kcal per tablespoon

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: About 14 g per tablespoon

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: Contains vitamin E.

  - Minerals: Contains small amounts of iron and calcium.

  - Nutritional Benefits: Olive oil is a healthier option for frying compared to other oils due to its high monounsaturated fat content. It also provides antioxidants and may have anti-inflammatory effects when consumed as part of a balanced diet.

Ingredients for Garlic Sauce:

1. Garlic (4 cloves, minced):

  - Calories: Approximately 16 kcal

  - Carbohydrates: About 4 g

  - Protein: Around 1 g

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: High in vitamin C, vitamin B6, and manganese.

  - Minerals: Contains calcium, potassium, phosphorus, and selenium.

  - Nutritional Benefits: Garlic is known for its potential health benefits, including boosting the immune system, reducing blood pressure, and combating oxidative stress due to its antioxidant properties.

2. Plain Yogurt (1/2 cup):

  - Calories: Approximately 60 kcal

  - Carbohydrates: About 8 g

  - Protein: Around 6 g

  - Fat: About 1 g

  - Sodium: Varies depending on brand and processing

  - Cholesterol: Around 5 mg

  - Vitamins: Contains vitamin B12 and riboflavin.

  - Minerals: Contains calcium, phosphorus, and potassium.

  - Nutritional Benefits: Yogurt is a good source of probiotics, which are beneficial for gut health. It also provides calcium for bone health and protein for muscle growth and repair.

3. Mayonnaise (2 tablespoons):

  - Calories: Approximately 180 kcal

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: About 20 g

  - Sodium: Varies depending on brand and processing

  - Cholesterol: Around 10 mg

  - Vitamins: Contains small amounts of vitamin K.

  - Minerals: Contains trace amounts of calcium and iron.

  - Nutritional Benefits: Mayonnaise adds creaminess and richness to dishes but should be consumed in moderation due to its high fat content. It's a source of vitamin E and may provide some essential fatty acids.

4. Salt and Black Pepper:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Salt contributes sodium, but intake should be moderated.

  - Cholesterol: Negligible

  - Vitamins: Negligible

  - Minerals: Negligible

  - Nutritional Benefits: Adds flavor to the dish; however, excessive salt intake may contribute to high blood pressure, so it's essential to use it in moderation.

5. Fresh Parsley, Chopped (optional, for garnish):

  - Calories: Approximately 1 kcal per tablespoon

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: High in vitamin K, vitamin C, and vitamin A.

  - Minerals: Contains calcium, potassium, and iron.

  - Nutritional Benefits: Parsley adds freshness and color to dishes. It's also a good source of antioxidants and may have anti-inflammatory properties.