Filipino Chicken Adobo (Adobong Manok)

This high-protein, low-fat twist on a Filipino classic uses lean chicken breast and minimal oil for a deeply flavorful, satisfying meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (7 servings), not per serving.

• 1 tsp olive oil · 43 kcal in the whole recipe
• 2 cloves fresh garlic, crushed · 9 kcal in the whole recipe
• 2 medium onions, chopped · 181 kcal in the whole recipe
• 1 lb boneless, skinless chicken breasts · 999 kcal in the whole recipe
• 2 Tbsp lite soy sauce · 17 kcal in the whole recipe
• ¼ cup vinegar · 13 kcal in the whole recipe
• 1 tsp paprika
• 2 Tbsp ground black pepper
• 1 bay leaf, broken in half
• 1 medium red tomato (optional) · 68 kcal in the whole recipe

Method

1. Heat the olive oil in a large pan over medium heat. Sauté the crushed garlic, chopped onions, and chicken breasts until the chicken is lightly browned on all sides.

   

2. Stir in the soy sauce, vinegar, paprika, black pepper, and bay leaf. Bring the mixture to a boil, then lower the heat, cover, and simmer for 45 to 60 minutes until the chicken is tender.

   

3. Transfer the chicken to a broiler pan and broil for a few minutes until beautifully browned. Meanwhile, keep boiling the remaining sauce in the pan uncovered until it reduces by half and thickens.

   

4. Place the broiled chicken in a serving bowl, pour the rich, thickened sauce over it, and garnish with fresh tomato wedges if desired.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.