Marinated Chicken (Adobong Manok)

Marinated Chicken (Adobong Manok)

A heart healthy spin on a favorite Filipino dish, slowly simmered and richly

flavored

CAL/SERV :

190

PREP TIME :

10 MINS

YIELDS :

4 SERVINGS

COOK TIME:

1 HOUR 30 MINS

INGREDIENTS
  • 1 tsp olive oil
  • 2 cloves fresh garlic, crushed
  • 2 medium onions, chopped
  • 1 lb boneless, skinless chicken breasts
  • 2 Tbsp lite soy sauce
  • ¼ C vinegar
  • 1 tsp paprika
  • 2 Tbsp ground black pepper
  • 1 bay leaf, broken in half
  • 1 medium red tomato (optional)

INSTRUCTIONS
  1. Combine olive oil, garlic, and chopped onion in a frying pan. Add chicken, and sauté together until chicken has browned.
  2. Add soy sauce, vinegar, paprika, black pepper, and bay leaf, and stir to mix.
  3. Bring to a boil. Simmer for 45 to 60 minutes, or until chicken is done.
  4. Remove the chicken, and save the liquid in the pan. Arrange the chicken on a broiler pan. Broil until the chicken has nicely browned. Remove from the broiler, and place chicken in a serving bowl.
  5. Boil the sauce in the uncovered pan until its volume is reduced to about half and the sauce is thick.
  6. Pour the thickened sauce over the broiled adobo (chicken), and garnish with red tomato wedges, if desired.

Nutrition (per serving):

Calories 190, Total fat 5 g, Saturated fat 1 g, Cholesterol 70 mg, Sodium 330 mg, Total fiber 2 g, Protein 26 g, Carbohydrates 10 g, Potassium 370 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute