Recipe: Adobong Manok (Marinated Chicken)
A budget-friendly, low-sodium recipe has a great flavor that you and your the family can enjoy this amazing food! It uses chicken breast which is lower in fat than other parts of the chicken, like the thigh and leg.
A low-sodium diet means more than eliminating the salt shaker from the table!
- One teaspoon of table salt = 2,300 mg of sodium
Prepare the ff: ingredients.
- 1 teaspoon olive oil
- 2 cloves fresh crushed garlic
- 2 medium chopped onions
- 1 pound (½ kg) chicken breasts, no skin
- 2 tablespoons light soy sauce
- ¼ cup vinegar
- 1 teaspoon paprika
- 2 tablespoons ground black pepper
- 1 bay leaf, broken in half1 medium red tomato (optional)
Here are the steps:
1. Combine olive oil, garlic, and onion in a frying pan. Add chicken and sauté together until chicken has browned.
2. Add light soy sauce, vinegar, paprika, black pepper, and bay leaf. Stir.
3. Bring to a boil. Simmer for 45–60 minutes or until chicken is done.
4. Remove the chicken and save the liquid in the pot. Arrange the chicken on a broiler pan. Broil until the chicken has nicely browned. Remove from the broiler and place it in a serving bowl.
5. Continue to boil the sauce in the uncovered pan until the volume is reduced to about half and the sauce is thick.
6. Pour the thickened sauce over broiled adobong (chicken) and garnish with red tomatoes, if desired.
Makes 4 servings
Serving size: ½ cup
Each serving provides: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
This recipe is lower in saturated fat and cholesterol because:
• It is made using chicken without the skin and any extra fat is removed.
• Only 1 teaspoon of unsaturated fat (olive oil) is added.
• It is flavored with vegetables and herbs and is boiled an broiled slowly in moist heat instead of fat.
Filipino-American Nutrition and Fitness Teacher’s
Guide, Kalusugan Community Services, San Diego, CA.
Tasty and Healthy —
Heart Healthy Filipino Recipes