Poul Etouffé (San Légim Starchy)
Smothered Chicken (No Starchy Vegetables)
Yes, with a tweak: request no starchy sides (e.g., rice, plantains, potatoes). About 11g net carbs per serving, on the higher side for Haitian food, so watch the portion.
What it is
Chicken pieces 'smothered' or slow-cooked in a rich, savory Haitian creole sauce, typically featuring aromatics, tomatoes, and spices, until exceptionally tender. Served without any starchy vegetables or sides.
Key ingredients
Chicken pieces, epis (garlic, onion, bell pepper, thyme, parsley, scotch bonnet), tomato paste (small amount), cooking oil, chicken broth, bay leaf, salt, pepper.
How to make it keto
Request no starchy sides (e.g., rice, plantains, potatoes). Confirm no flour or cornstarch thickeners for the sauce. Verify no added sugar in tomato paste or seasoning. Explicitly request no starchy vegetables (e.g. carrots, peas).
Say this to the waiter (Haitian Creole)
Pou Poul Etouffé a, tanpri pa mete anyen ki gen anmidon, ni legim starchy. Konfime sòs la pa gen farin, lanmidon, ni sik anplis.
For the Poul Etouffé, please no starchy sides or starchy vegetables. Confirm the sauce has no flour, cornstarch, or added sugar.
Watch out for
Often served with high-carb sides. Sauce may be thickened with flour or contain hidden sugars from tomato paste or seasoning. Accidental inclusion of starchy vegetables.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
More on the Haitian menuAll 177 Haitian dishes ›
