Low Fat Adobo Chicken

Discover a healthier twist on a classic Filipino favorite with this Low Fat Adobo Chicken recipe. Made with tender, skinless chicken thighs and a rich marinade of low-sodium soy sauce, white vinegar, garlic, and aromatic bay leaves, this dish is bursting with traditional adobo flavors while keeping things light. By using olive oil for sautéing and skipping the usual chicken skin, this recipe reduces fat without compromising on taste or texture. Simmered to perfection, the chicken becomes irresistibly tender and is served with a savory sauce that pairs beautifully with steamed rice. Top it off with a sprinkle of fresh green onions for a pop of color and flavor. Perfect for busy weeknights or a healthier meal prep option, this low-fat chicken adobo is a must-try for anyone looking to enjoy a guilt-free version of this beloved dish.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 6 pieces Skinless chicken thighs
• 0.5 cup Soy sauce, low-sodium
• 0.25 cup White vinegar
• 0.5 cup Water
• 4 pieces Garlic cloves, minced
• 3 pieces Bay leaves
• 1 teaspoon Whole black peppercorns
• 1 medium Onion, sliced
• 1 tablespoon Olive oil
• 2 tablespoons Green onions, chopped (for garnish)

Directions

Step 1

In a large mixing bowl, combine the low-sodium soy sauce, white vinegar, minced garlic, bay leaves, and whole black peppercorns. Stir to mix the ingredients well.

Step 2

Add the skinless chicken thighs to the bowl, ensuring they are fully coated with the marinade. Cover and let it marinate for at least 30 minutes in the refrigerator or overnight for a more intense flavor.

Step 3

In a large skillet or Dutch oven, heat the olive oil over medium heat.

Step 4

Remove the chicken thighs from the marinade, letting any excess marinade drip back into the bowl, and reserve the marinade for later.

Step 5

Add the sliced onion to the skillet and sauté until they become translucent, about 3 minutes.

Step 6

Place the marinated chicken in the skillet and sear each side until lightly browned, about 2-3 minutes per side.

Step 7

Pour the reserved marinade and 1/2 cup of water into the skillet with the chicken. Allow this to come to a simmer.

Step 8

Reduce the heat to low, cover the skillet, and let the chicken simmer for about 30-35 minutes, or until the chicken is fully cooked and tender. Turn the chicken occasionally and ensure it is evenly cooked.

Step 9

Taste the sauce and adjust seasoning with a pinch of black pepper if necessary, as the low-sodium soy sauce may require some additional seasoning.

Step 10

Remove the bay leaves before serving.

Step 11

Serve the chicken adobo hot over steamed rice and garnish with chopped green onions.

Nutrition Facts

Serving size	(802.0g)

Amount per serving	% Daily Value*
Calories	860.8

Total Fat 42.5g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 333.8mg	0%
Sodium 4226.6mg	0%
Total Carbohydrate 29.5g	0%
Dietary Fiber 4.1g	0%
Total Sugars 6.7g
Protein 85.8g	0%

Vitamin D 0IU	0%
Calcium 130.5mg	0%
Iron 6.9mg	0%
Potassium 1980.2mg	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: 45.3%

Protein: 40.7%

Carbs: 14.0%