Heart-Healthy Chicken Afritada

Indulge in the rich, comforting flavors of Heart-Healthy Chicken Afritada, a lighter take on the classic Filipino dish that's both nourishing and delicious. Made with tender bites of boneless, skinless chicken breast, nutrient-packed vegetables like carrots, potatoes, and bell peppers, and simmered in a savory tomato-based sauce enhanced by low-sodium chicken broth, this recipe is a wholesome choice for any mealtime. A touch of dried thyme, a hint of soy sauce, and a garnish of fresh parsley bring layers of flavor that are as vibrant as they are heart-conscious. With its quick prep time and balanced, low-sodium ingredients, this one-pan dish offers a satisfying and healthy option that's perfect over brown rice or with whole grain bread.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Slice the boneless, skinless chicken breasts into bite-sized pieces and set them aside.

Step 2

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.

Step 3

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.

Step 4

Add the sliced chicken to the pan, stirring occasionally, for about 5 minutes, until it begins to brown on all sides.

Step 5

Add the red and green bell peppers, diced potato, and carrot to the pan. Cook for an additional 5 minutes, stirring frequently.

Step 6

Pour the low-sodium chicken broth into the pan, then stir in the tomato paste and low-sodium soy sauce until well combined.

Step 7

Add the bay leaf, freshly ground black pepper, and dried thyme to the mixture. Bring the contents of the pan to a simmer.

Step 8

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.

Step 9

Five minutes before finishing, stir in the green peas and allow them to cook until heated through.

Step 10

Remove the bay leaf from the pan, then sprinkle the dish with freshly chopped parsley before serving for a burst of color and flavor.

Step 11

Serve warm over a bed of brown rice or alongside whole grain bread for a wholesome, heart-healthy meal.

Nutrition Facts

Serving size	(1843.3g)

Amount per serving	% Daily Value*
Calories	1551.1

Total Fat 45.7g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 5.4g
Cholesterol 394.6mg	0%
Sodium 2067.0mg	0%
Total Carbohydrate 117.6g	0%
Dietary Fiber 20.4g	0%
Total Sugars 31.2g
Protein 165.4g	0%

Vitamin D 22.7IU	0%
Calcium 201.2mg	0%
Iron 11.3mg	0%
Potassium 3909.5mg	0%

*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.

Source of Calories

Fat: 26.7%

Protein: 42.9%

Carbs: 30.5%