Heart-Healthy Chicken Afritada
Experience a vibrant twist on a classic Filipino favorite with our Heart-Healthy Chicken Afritada! Crafted with tender chunks of boneless, skinless chicken breast, colorful bell peppers, nutrient-packed carrots, and golden potatoes, this dish is a flavorful way to nourish your body and soul. Simmered in a rich, tomato-based sauce infused with low-sodium chicken broth, soy sauce, and aromatic bay leaf, it boasts all the comforting flavors of traditional afritada—without compromising on heart health. With olive oil in place of traditional fat sources and fresh parsley for a clean, herbaceous finish, this one-pot wonder is perfect for a nutritious weeknight dinner. Serve it over brown rice or alongside whole grain bread for a wholesome, balanced meal that's as satisfying as it is good for you.
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Recipe Information
Ingredients
- 1 pound boneless skinless chicken breasts
- 1 tablespoon olive oil
- 1 small onion
- 3 garlic cloves
- 1 red bell pepper
- 1 green bell pepper
- 1 large potato
- 1 large carrot
- 2 cups low-sodium chicken broth
- 3 tablespoons tomato paste
- 2 tablespoons low-sodium soy sauce
- 1 bay leaf
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon dried thyme
- 0.5 cup green peas
- 2 tablespoons fresh parsley
Instructions
Slice the boneless, skinless chicken breasts into bite-sized pieces and set them aside.
Finely chop the onion and garlic cloves. Slice the red and green bell peppers into strips and dice the potato and carrot into bite-sized pieces.
Heat the olive oil in a large pan over medium heat. Add the chopped onion and garlic, sautéing them for about 2 minutes until they become fragrant and translucent.
Add the sliced chicken to the pan, stirring occasionally, for about 5 minutes, until it begins to brown on all sides.
Add the red and green bell peppers, diced potato, and carrot to the pan. Cook for an additional 5 minutes, stirring frequently.
Pour the low-sodium chicken broth into the pan, then stir in the tomato paste and low-sodium soy sauce until well combined.
Add the bay leaf, freshly ground black pepper, and dried thyme to the mixture. Bring the contents of the pan to a simmer.
Cover and allow the mixture to cook over low heat for 25 minutes, or until the chicken is cooked through and the vegetables are tender.
Five minutes before finishing, stir in the green peas and allow them to cook until heated through.
Remove the bay leaf from the pan, then sprinkle the dish with freshly chopped parsley before serving for a burst of color and flavor.
Serve warm over a bed of brown rice or alongside whole grain bread for a wholesome, heart-healthy meal.
Nutrition Facts
Calories |
1551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.7 g | 59% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 395 mg | 132% | |
| Sodium | 2067 mg | 90% | |
| Total Carbohydrate | 117.6 g | 43% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 31.2 g | ||
| Protein | 165.4 g | 331% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 201 mg | 15% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3910 mg | 83% | |
*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.
