Low Fat Adobong Pusit
Savor the bold, tangy flavors of the Philippines with this healthier twist on Adobong Pusit, a beloved squid stew. This Low Fat Adobong Pusit recipe combines tender rings of squid with aromatic garlic, onion, and ginger, simmered to perfection in a zesty blend of low-sodium soy sauce, vinegar, and black pepper. Enhanced with juicy tomatoes, fragrant bay leaves, and a touch of heat from green chili, this dish offers all the richness of traditional adobo with a lighter, heart-smart touch. Perfect for a quick, flavorful weeknight meal, it comes together in just 40 minutes and pairs beautifully with steamed rice. Whether you're looking for a high-protein, low-fat seafood dish or simply want to explore classic Filipino flavors, this recipe is a must-try!
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Ingredients
- 500 grams squid
- 1 medium onion
- 4 pieces garlic cloves
- 1 medium tomato
- 2 pieces bay leaves
- 120 ml vinegar
- 60 ml low-sodium soy sauce
- 0.5 tsp black pepper
- 120 ml water
- 2 pieces green chili
- 1 thumb-sized piece ginger
Directions
Step 1
Clean the squid by removing the ink sac, innards, and cartilage. Rinse well under cold water and slice into rings.
Step 2
Dice the onion and tomato, mince the garlic, and slice the ginger into thin strips.
Step 3
Heat a non-stick pan over medium heat. Once hot, add the ginger slices and stir for about 1 minute until fragrant.
Step 4
Add the squid to the pan and sauté for about 2 minutes until it slightly changes color. Remove from pan and set aside.
Step 5
In the same pan, add the diced onion and garlic and cook until the onion turns translucent.
Step 6
Add the diced tomato and cook until soft, about 3 minutes.
Step 7
Return the squid to the pan and add the bay leaves, vinegar, low-sodium soy sauce, black pepper, and water.
Step 8
Bring to a boil, then reduce the heat to low and let it simmer for about 10 minutes.
Step 9
Add the green chilies and simmer for an additional 5 minutes, allowing the flavors to meld.
Step 10
Remove bay leaves before serving. Serve hot with steamed rice.
Nutrition Facts
| Serving size | (1145.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 697.1 |
| Total Fat 7.9g | 0% |
| Saturated Fat 1.9g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 1165.1mg | 0% |
| Sodium 3433.2mg | 0% |
| Total Carbohydrate 59.7g | 0% |
| Dietary Fiber 5.6g | 0% |
| Total Sugars 19.6g | |
| Protein 91.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 269.8mg | 0% |
| Iron 7.9mg | 0% |
| Potassium 2070.5mg | 0% |
Source of Calories