• December 29, 2014

Flip out for traditional Filipino Chicken Adobo

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Posted: Wednesday, April 30, 2014 4:30 am

Mild, tangy Chicken Adobo is one of the national dishes of the Philippines.

The meat stews in a vinegar sauce cooked slowly over low heat.

When University of Miami author and creative writing professor Evelina Galang asked me, “Why aren’t there more Filipino restaurants,” I decided to create this quick dinner.

This shortened version has the flavors without the hours.

The chicken is cooked in the sauce, removed and sauteed a few minutes.

This meal contains 553 calories per serving with 29 percent of calories from fat.

HELPFUL HINTS

Use a small saucepan so the sauce will cover the chicken.

Saute the chicken on a low flame so that it browns and does not burn.

COUNTDOWN

Start the chicken.

While chicken cooks, make the rice.

When ready, sauté the chicken.

Fred Tasker’s wine suggestion: The chicken adobo is a little sweet, so an extra-fruity white viognier would be nice with it.

FILIPINO CHICKEN ADOBO

¾ pound boneless, skinless chicken legs

½ cup sliced onion

2 tablespoons white vinegar

2 tablespoons low-sodium soy sauce

2 tablespoons honey

2 teaspoons minced garlic

2 teaspoons olive oil

Add chicken, onion, vinegar, soy sauce, honey and garlic to a small saucepan.

Bring to a simmer, do not boil, and cook covered 10 minutes. Turn chicken over and cook covered another 5 minutes. Meanwhile make the microwaved rice. Remove chicken from the saucepan. Raise heat to high and reduce the sauce. Meanwhile pat chicken dry. Heat olive oil over medium-low heat in a nonstick skillet and add chicken. Brown on one side 1 minute, brown on second side 1 minute. Divide between two dinner plates and serve sauce on top. Makes 2 servings.

Nutrition per serving: 339 calories (31 percent from fat), 11.6 g fat (2.5 g saturated, 5.8 g monounsaturated), 162 mg cholesterol, 35.5 g protein, 22.9 g carbohydrates, 0.8 g fiber, 678 mg sodium.

MICROWAVE RICE WITH RED BELL PEPPER

1 package microwaveable brown rice to make 1½ cups cooked rice

½ cup diced red bell pepper

2 scallions, sliced

2 teaspoons olive oil

Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1½ cups and set aside the remaining rice for another dinner. Add the red bell pepper, scallions, olive oil, and salt and pepper to taste. Makes 2 servings.

Nutrition Per serving: 214 calories (25 percent from fat), 5.9 g fat (0.9 g saturated, 3.8 g monounsaturated), no cholesterol, 4.3 g protein, 36.1 g carbohydrates, 3.5 g fiber, 11 mg sodium.

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