Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community

Session 5 Handout Reduced-Fat Adobong Manok (Marinated Chicken) Recipe

Download Reduced-Fat Adobong Manok (Marinated Chicken) Recipe pdf document (269k) handout.

This is a delicious low-cost recipe with low-sodium ingredients. Keep this recipe lower in fat by not adding meat fat (lard) or other fat.

Ingredients

  • 1 pound (½ kg) chicken breasts, no skin
  • 1 teaspoon olive oil
  • 2 tablespoons light soy sauce
  • ¼ cup vinegar
  • 1 teaspoon paprika
  • 2 cloves fresh garlic, crushed
  • 2 medium onions, chopped
  • 2 tablespoons black pepper, ground
  • 1 bay leaf, broken in half
  • 1 medium red tomato (optional)

Instructions

  1. Combine olive oil, garlic, and onion in a frying pan. Add chicken, and saute together until chicken has browned.
  2. Add light soy sauce, vinegar, paprika, black pepper, and bay leaves, and 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 volume is reduced to about half and the sauce is thick.
  6. Pour the thickened sauce over broiled adobo (chicken), and garnish with red tomatoes. Garnish adobong with red tomatoes, if desired.

Nutritional Information

  • Yield: 4 servings
  • Serving size: ½ cup
  • Calories: 190 kcal
  • Total fat: 5 g
  • Saturated fat: 1 g
  • Cholesterol: 70 mg
  • Sodium: 330 mg
  • Protein: 26 g
  • Carbohydrates: 10 g
  • Potassium: 370 g

Quick Facts

This recipe is lower in saturated fat and cholesterol because:

  • The dish is made using chicken without the skin, and any extra fat is removed.
  • Only 1 teaspoon of unsaturated fat (olive oil) is added.
  • The dish is flavored with vegetables and herbs and is boiled and broiled slowly in moist heat instead of fat.

Source: Filipino-American Nutrition and Fitness Teachers Guide, Kalusugan Community Services, San Diego, CA.

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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.




Last Updated March 2012




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