Mediterranean Diet Adobo Chicken
Bring the bold flavors of the Mediterranean to your table with this Mediterranean Diet Adobo Chicken recipe—a wholesome twist on the classic adobo. Tender, juicy chicken thighs are simmered to perfection in a rich, tangy sauce made with balsamic vinegar, low-sodium soy sauce, and aromatic garlic. The dish is elevated with the addition of fresh red onions, ripe tomatoes, and a sprinkle of oregano for a Mediterranean flair. Slow-cooked with bay leaves and peppercorns, this dish strikes the perfect balance between savory and slightly sweet. Garnished with fresh parsley, it's a nutritious and flavorful option ideal for those following the Mediterranean diet. Serve it with a side of whole-grain bread or a crisp green salad for a well-rounded, heart-healthy meal that's as stunning as it is delicious.
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Recipe Information
Ingredients
- 8 pieces boneless, skinless chicken thighs
- 3 tablespoons olive oil
- 6 cloves garlic, minced
- 1 large red onion, sliced
- 3 pieces bay leaves
- 1 teaspoon whole black peppercorns
- 0.5 cup low-sodium soy sauce
- 0.5 cup balsamic vinegar
- 1 cup water
- 3 medium ripe tomatoes, chopped
- 1 teaspoon dried oregano
- 0.25 cup fresh parsley, chopped
Instructions
In a large skillet or Dutch oven, heat the olive oil over medium heat.
Add the minced garlic and sliced red onion to the skillet, sauté until the onion is translucent, approximately 3-4 minutes.
Introduce the chicken thighs to the skillet and brown them on each side for about 5 minutes.
Add the bay leaves and peppercorns, then pour in the soy sauce, balsamic vinegar, and water.
Increase the heat to medium-high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover, and let simmer for 30 minutes, stirring occasionally.
After 30 minutes, add the chopped tomatoes and dried oregano to the skillet.
Simmer uncovered for an additional 10 minutes, allowing the sauce to reduce and chicken to cook through.
Remove from heat, then garnish with fresh chopped parsley before serving.
Serve warm, paired with a fresh green salad or whole grain bread to complement the Mediterranean theme.
Nutrition Facts
Calories |
2374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 131.1 g | 168% | |
| Saturated Fat | 30.7 g | 154% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 1000 mg | 333% | |
| Sodium | 4758 mg | 207% | |
| Total Carbohydrate | 59.1 g | 21% | |
| Dietary Fiber | 7.3 g | 26% | |
| Total Sugars | 28.1 g | ||
| Protein | 230.8 g | 462% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 419 mg | 32% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 3322 mg | 71% | |
*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.
