Heart-Healthy Igado
Discover a guilt-free twist on a Filipino classic with our "Heart-Healthy Igado" recipe! Traditionally made with pork and high-fat ingredients, this version swaps in lean chicken breast and nutrient-rich chicken liver, ensuring a lighter yet equally flavorful dish. Cooked in heart-friendly olive oil, this igado is infused with aromatic garlic, onions, and bay leaves, while colorful vegetables like red bell pepper, carrots, and green peas add vibrancy and vital nutrients. A balance of low-sodium soy sauce and distilled white vinegar brings irresistible savory and tangy notes, all simmered to perfection for a comforting, wholesome meal. Ready in just over an hour, this recipe pairs beautifully with steamed brown rice or quinoa, making it a perfect choice for those seeking a healthier, protein-packed dinner without compromising on authentic Filipino flavors.
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 200 grams Chicken liver
- 2 tablespoons Olive oil
- 3 cloves Garlic
- 1 medium Red onion
- 2 Bay leaves
- 1 medium Red bell pepper
- 1 medium Carrot
- 100 grams Green peas
- 1 cup Low-sodium soy sauce
- 0.5 cup Distilled white vinegar
- 0.5 teaspoon Ground black pepper
- 1 cup Water
- 0.25 teaspoon Salt
Instructions
Cut the chicken breast and liver into bite-sized strips, roughly about 1/2 inch thick. Set aside.
Mince the garlic, slice the onion, julienne the red bell pepper and carrot.
Heat olive oil in a large pan over medium heat. Sauté minced garlic and sliced onion until the onion becomes translucent.
Add the sliced chicken breast to the pan and cook until the meat is no longer pink, approximately 5-7 minutes.
Introduce the chicken liver into the pan and cook for another 3-4 minutes.
Pour in the low-sodium soy sauce and white vinegar, then add the bay leaves and let the mixture simmer for about 10 minutes, allowing the flavors to meld.
Incorporate the red bell pepper, carrot, and green peas into the pan. Stir well to combine all ingredients.
Add the water, ground black pepper, and a pinch of salt to taste. Simmer for an additional 15-20 minutes, or until the vegetables are tender and the sauce slightly thickens.
Taste the dish to adjust seasoning if needed. Turn off the heat once you're satisfied with the taste and the sauce has reached your desired consistency.
Serve the heart-healthy igado with steamed brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
1815 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.5 g | 106% | |
| Saturated Fat | 19.6 g | 98% | |
| Polyunsaturated Fat | 13.0 g | ||
| Cholesterol | 1060 mg | 353% | |
| Sodium | 12327 mg | 536% | |
| Total Carbohydrate | 64.4 g | 23% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 20.1 g | ||
| Protein | 206.9 g | 414% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 236 mg | 18% | |
| Iron | 24.1 mg | 134% | |
| Potassium | 2661 mg | 57% | |
*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.
