Chicken Adobo Lower Fat And Sodium Recipes

CHICKEN ADOBO

Chicken Adobo image

In my humble opinion, Filipino chefs are masters of making and using vinegars. Adobo is a luscious chicken stew that is savory, sweet and rich. The use of cane vinegar to balance out the other flavors is a masterclass in acid use. You can also substitute pork shoulder in this recipe.

Provided by Jet Tila

Categories main-dish

Time 1h40m

Yield 4 servings

Number Of Ingredients 11

Ingredients

4 chicken leg quarters (about 2 pounds)
1/2 cup plus 2 tablespoons low-sodium Japanese soy sauce
6 cloves garlic, smashed
2 tablespoons neutral oil, such as peanut, canola or grapeseed
3 bay leaves, preferably fresh
1 tablespoon black peppercorns, coarsely cracked, plus more for serving
1 cup chicken stock
1 tablespoon granulated sugar
3 ounces cane vinegar, or 1 1/2 ounces distilled white vinegar
2 teaspoons cornstarch mixed with cool water to make a slurry, optional
Steamed rice, for serving

Steps:

Trim the excess skin and large lumps of fat from the chicken.
Marinate the chicken pieces with the soy sauce and smashed garlic for 30 minutes.
Remove the chicken pieces from the marinade (reserve the marinade) and pat dry. Heat the oil in a large, heavy-bottomed pot over medium heat. Once hot, place the chicken legs into the pan, working in batches if necessary, and brown on both sides. When all the pieces are browned, add the bay leaves and cracked peppercorns and cook until aromatic, about 1 minute. Return all the chicken pieces to the pot along with the reserved soy and garlic marinade and add the chicken stock. Bring to a low boil, then reduce to a simmer. Cover and cook until tender, about 40 minutes.
When the chicken is tender, add the sugar and vinegar. Simmer another 10 minutes. Taste and adjust seasoning. The adobo should have a kick of vinegar but taste balanced. If desired, stir in some of the slurry to thicken the liquid into a sauce. Serve over steamed rice with a fresh grind of black pepper.

LOW FAT CHICKEN ADOBO

Low Fat Chicken Adobo image

Make and share this Low Fat Chicken Adobo recipe from Food.com.

Provided by raposok

Categories Chicken

Time 1h

Yield 4 serving(s)

Number Of Ingredients 7

Ingredients

4 boneless skinless chicken breasts
1/2 cup vinegar
1/4 cup soy sauce
1 tablespoon pepper
1 head garlic, minced
1 tablespoon dried chili pepper flakes
1 teaspoon olive oil

Steps:

Mix vinegar, soy sauce, pepper, garlic, and chili peppers.
Marinade chicken in vinegar mixture for 2 to 3 hours.
BBQ or grill chicken until it is almost cooked through.
While you are grilling the chicken, remove the minced garlic from the marinade and saute it in the olive oil.
Add the chicken to the garlic.
Add the rest of the marinade to the chicken and garlic.
Boil until chicken is cooked through and the marinade is reduced to 1/2.

Nutrition Facts : Calories 184.1, Fat 2.8, SaturatedFat 0.6, Cholesterol 68.4, Sodium 1086.5, Carbohydrate 7.4, Fiber 1, Sugar 0.7, Protein 30.3

CHICKEN ADOBO - LOWER FAT AND SODIUM

Chicken Adobo - Lower Fat and Sodium image

This recipe uses bone-in skinless chicken breasts and less fat and soy sauce than usual. Lemon juice instead of vinegar gives it a different flavour, although use vinegar if that's what you like. You can substitute a whole chicken, cut up and with skin removed. Serve with steamed rice and vegetables.

Provided by Cookin-jo

Categories Chicken Breast

Time 45m

Yield 4 chicken breasts, 4 serving(s)

Number Of Ingredients 9

Ingredients

1 tablespoon vegetable oil
1 large onion, sliced
4 skinless chicken breasts, bone-in
3 garlic cloves, minced
3 tablespoons lemon juice or 3 tablespoons white vinegar
2 tablespoons soy sauce
1/4 cup water
1/2 teaspoon pepper
1 bay leaf

Steps:

Heat oil in a large, deep non-stick skillet over medium heat.
Add onion and cook for 8-10 minutes, stirring occasionally, until browned.
Remove onion from skillet and set aside.
Add chicken, garlic, lemon juice, soy sauce, water, pepper and bay leaf to the skillet and stir to combine.
Bring to a simmer and then reduce heat to low; Cook covered for 25-30 minutes.
Add browned onion to the chicken and stir.
Cook, uncovered, an additional 5-10 minutes until chicken is cooked through and tender.

Nutrition Facts : Calories 317.7, Fat 6.4, SaturatedFat 1.2, Cholesterol 136.9, Sodium 658.2, Carbohydrate 6.2, Fiber 0.8, Sugar 2.1, Protein 56

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