Low Fat Chicken Adobo Recipes

FILIPINO CHICKEN ADOBO (FLAVOUR KAPOW!)

Filipino Chicken Adobo (Flavour Kapow!) image

Recipe video above. One of the most amazing Asian chicken thigh recipes I have ever come across. Intense in flavour, but so fast and easy to prepare! Chicken is so tender, it's like it's been slow cooked.

Provided by Nagi | RecipeTin Eats

Categories Chicken

Time 45m

Number Of Ingredients 12

Ingredients

750g / 1.5 lb chicken thigh fillets (, boneless and skinless (5 - 6 pieces) (Note 1))
3 garlic cloves (, minced)
1/3 cup (85ml) soy sauce (, ordinary all purpose or light (not dark soy sauce, Note 2))
1/3 cup + 2 tbsp white vinegar
4 bay leaves (fresh) or 3 dried
2 tbsp oil (, separated (vegetable, canola or peanut))
3 garlic cloves (, minced)
1 small brown onion (, diced)
1 1/2 cups (375 ml) water
2 tbsp brown sugar
1 tbsp whole black pepper ((sub 2 tsp coarse cracked pepper))
2 green onions/scallions (, sliced (garnish))

Steps:

Combine Chicken and Marinade ingredients in a bowl. Marinate for at least 20 minutes, or up to overnight.
Heat 1 tbsp oil in a skillet over high heat. Remove chicken from marinade (reserve marinade) and place in the pan. Sear both sides until browned - about 1 minute on each side. Do not cook the chicken all the way through.
Remove chicken skillet and set aside.
Heat the remaining oil in skillet. Add garlic and onion, cook 1 1/2 minutes.
Add the reserved marinade, water, sugar and black pepper. Bring it to a simmer then turn heat down to medium high. Simmer 5 minutes.
Add chicken smooth side down. Simmer uncovered for 20 to 25 minutes (no need to stir), turning chicken at around 15 minutes, until the sauce reduces down to a thick jam-like syrup.
If the sauce isn't thick enough, remove chicken onto a plate and let the sauce simmer by itself - it will thicken much quicker - then return chicken to the skillet to coat in the glaze.
Coat chicken in glaze then serve over rice. Pictured in post as a healthy dinner plate (415 calories) with cauliflower rice and Ginger Smashed Cucumbers.

Nutrition Facts : ServingSize 407 g, Calories 350 kcal, Carbohydrate 13 g, Protein 39 g, Fat 15 g, SaturatedFat 3 g, Cholesterol 178 mg, Sodium 1458 mg, Fiber 1 g, Sugar 7 g

FILIPINO ADOBO CHICKEN

Filipino Adobo Chicken image

Filipino Adobo Chicken - Chicken braised in vinegar and soy sauce with lots of garlic. This easy, savory chicken dish has become a staple in my home. As this simmers, your kitchen will be filled with an intoxicating sweet and sour aroma that will leave you anxious to eat.

Provided by Gina

Categories Dinner

Time 1h

Number Of Ingredients 7

Ingredients

8 skinless chicken drumsticks (on the bone)
1/3 cup low sodium soy sauce (use gluten-free soy sauce for GF and coconut aminos for Paleo)
1/3 cup apple cider vinegar
1 small head of garlic (crushed)
6 ground peppercorns
4 bay leaves
1 jalapeño (chopped (optional))

Steps:

Marinate chicken in vinegar, soy sauce, garlic, jalapeño and pepper, for at least an hour (overnight is ideal).
Put chicken, 1/2 cup water, bay leaves and marinade into a deep nonstick skillet and cook on medium-low heat. Cover and cook until the meat is tender, about 45 minutes.
Remove the cover and cook an additional 15 minutes, until the sauce reduces.
Discard bay leaves and serve over rice if you wish.

Nutrition Facts : ServingSize 2 drumsticks, Calories 175 kcal, Carbohydrate 5 g, Protein 27 g, Fat 4.5 g, SaturatedFat 1 g, Cholesterol 105 mg, Sodium 820 mg, Fiber 0.5 g

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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