Mediterranean Diet Ayam Masak Kicap
Discover a fusion of tradition and health in our Mediterranean Diet Ayam Masak Kicap, a delightful twist on the classic Malaysian soy-braised chicken dish. This recipe swaps traditional ingredients for heart-healthy staples like extra virgin olive oil and balsamic vinegar, aligning perfectly with Mediterranean diet principles. Tender, bite-sized chicken thighs are seared to golden perfection, then lovingly simmered in a rich, savory sauce infused with garlic, onions, and tomato paste. A touch of honey balances the umami-packed flavors, while fresh parsley adds a burst of color and freshness. Ready in just 45 minutes, this wholesome dish is perfect for weeknight dinners and pairs beautifully with quinoa or a crisp side salad. Indulge in this flavorful, nutritious, and globally inspired meal that proves healthy eating doesn't compromise on taste!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 2 tablespoons extra virgin olive oil
- 1 large onion, sliced
- 1 large red bell pepper, sliced
- 4 cloves garlic, minced
- 4 tablespoons low-sodium soy sauce
- 2 tablespoons balsamic vinegar
- 2 tablespoons tomato paste
- 1 cup water
- 1 tablespoon honey
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Cut the chicken thighs into bite-sized pieces and season lightly with salt and pepper.
In a large skillet, heat the olive oil over medium-high heat. Add the chicken pieces and sear until golden brown on all sides, about 5 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the sliced onion and cook until translucent, about 3 minutes. Add the sliced red bell pepper and continue to cook for an additional 2 minutes, until the vegetables are slightly softened.
Add the minced garlic to the skillet and sauté for about 1 minute until fragrant.
Return the chicken to the skillet. Add the soy sauce, balsamic vinegar, tomato paste, water, and honey. Stir to combine all the ingredients.
Bring the mixture to a simmer and lower the heat to medium-low. Cover and let it cook for about 20 minutes, stirring occasionally, until the chicken is cooked through and the sauce has thickened.
Season with ground black pepper and adjust the soy sauce or honey to taste if needed.
Before serving, sprinkle the chopped fresh parsley over the top for a burst of freshness and color.
Serve the Ayam Masak Kicap over a bed of quinoa or alongside a fresh salad to keep it aligned with the Mediterranean diet ethos.
Nutrition Facts
Calories |
397 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 131 mg | 44% | |
| Sodium | 679 mg | 30% | |
| Total Carbohydrate | 16.9 g | 6% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 10.7 g | ||
| Protein | 35.4 g | 71% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 59 mg | 5% | |
| Iron | 2.3 mg | 13% | |
| Potassium | 681 mg | 14% | |
*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.
