By: Sarah Pallotto, 2019 Dietetic Intern – University of Minnesota ED-TEP
This dish is one of my favorite meals as well as a part of traditional Filipino cuisine. It’s inexpensive, flavorful, and fairly easy to make. The vinegar in this dish softens the chicken and created an environment for the flavors to meld together during the final stages of cooking. The main ingredient, chicken, is a carbohydrate free food and contains high biological value (HBV) protein, meaning it contains all the essential amino acids our bodies need.
Chicken Adobo
Recipe adapted from All Recipes
Makes 6-8 servings
Ingredients:
- 3 lbs of chicken legs, thighs, and drumsticks
- 2 Tablespoon canola oil
- 2 Tablespoons garlic, minced
- 1 yellow onion, sliced
- 2 bay leaves
- 1/3 cup low sodium soy sauce
- ¼ cup sugar
- ¼ cup distilled vinegar
- 2 tsp black pepper
- Cooked rice, for serving
Directions:
- Season raw chicken with salt and pepper.
- In a medium saucepan, sauté chicken in the oil for about 7 minutes, or until browned. Once all chicken has been browned, remove from pan and set aside.
- Use the same pan and sauté the garlic and onions on medium heat, until onion is translucent.
- Mix in your soy sauce, sugar, vinegar, bay leaves, and pepper to the pan with garlic and onion.
- Add the chicken back into the mix and increase the heat so the mixture boils. Cover the pan while reducing the heat to a medium simmer and cook for 35-40 minutes.
- Serve over cooked rice and with a side of your favorite steamed vegetables!
Nutrition Information
For 1 serving: 269 calories, 10.3 g fat, 1.8 g saturated fat, 9.9 g carbohydrate, 0.5 g fiber, 32.5 g protein, 401 mg sodium, 7.4 g sugar, 0 mg cholesterol
