Heart-Healthy Adobo Chicken
Discover the perfect balance of flavor and nutrition with this *Heart-Healthy Adobo Chicken* recipe, a lighter take on the traditional Filipino favorite. Marinated in a zesty blend of low-sodium soy sauce, cider vinegar, and garlic, these tender boneless, skinless chicken thighs are simmered to perfection alongside sweet onions, pureed tomatoes, and aromatic bay leaves. Enhanced with heart-smart olive oil and low-sodium chicken broth, every bite is brimming with bold, tangy flavors while keeping sodium in check. Ready in under an hour, this wholesome dish pairs beautifully with brown rice or steamed veggies for a satisfying, guilt-free meal. Ideal for anyone seeking a delicious, heart-healthy dinner option!
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Recipe Information
Ingredients
- 6 pieces boneless, skinless chicken thighs
- 0.25 cup low-sodium soy sauce
- 0.25 cup cider vinegar
- 4 cloves garlic cloves
- 2 leaves bay leaves
- 1 teaspoon black peppercorns
- 0.5 cup pureed tomatoes
- 1 cup low-sodium chicken broth
- 1 tablespoon olive oil
- 1 cup chopped onions
Instructions
In a large bowl, combine 0.25 cup low-sodium soy sauce, 0.25 cup cider vinegar, and 4 smashed garlic cloves.
Add the 6 boneless, skinless chicken thighs to the bowl, ensuring they are well coated with the marinade.
Cover the bowl and let the chicken marinate in the refrigerator for at least 30 minutes or up to 2 hours for best results.
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add 1 cup chopped onions to the skillet and sauté until they become translucent, about 5 minutes.
Remove the chicken from the marinade and add it to the skillet, discarding the marinade.
Cook the chicken for about 5 minutes on each side until both sides are nicely browned.
Add 0.5 cup pureed tomatoes, 1 cup low-sodium chicken broth, 2 bay leaves, and 1 teaspoon black peppercorns to the skillet with the chicken.
Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for about 30 minutes or until the chicken is fully cooked and tender.
Remove the bay leaves and serve the adobo chicken over brown rice or alongside a steamed vegetable of choice for a complete heart-healthy meal.
Nutrition Facts
Calories |
1584 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 81.4 g | 104% | |
| Saturated Fat | 20.3 g | 102% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 750 mg | 250% | |
| Sodium | 2607 mg | 113% | |
| Total Carbohydrate | 36.5 g | 13% | |
| Dietary Fiber | 5.7 g | 20% | |
| Total Sugars | 13.5 g | ||
| Protein | 170.9 g | 342% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 179 mg | 14% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2325 mg | 49% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
