Chicken Adobo Low Fat Food

CHICKEN ADOBO - LOWER FAT AND SODIUM

Steps:

• Heat oil in a large, deep non-stick skillet over medium heat.
• Add onion and cook for 8-10 minutes, stirring occasionally, until browned.
• Remove onion from skillet and set aside.
• Add chicken, garlic, lemon juice, soy sauce, water, pepper and bay leaf to the skillet and stir to combine.
• Bring to a simmer and then reduce heat to low; Cook covered for 25-30 minutes.
• Add browned onion to the chicken and stir.
• Cook, uncovered, an additional 5-10 minutes until chicken is cooked through and tender.

LOW FAT CHICKEN ADOBO

Steps:

• Mix vinegar, soy sauce, pepper, garlic, and chili peppers.
• Marinade chicken in vinegar mixture for 2 to 3 hours.
• BBQ or grill chicken until it is almost cooked through.
• While you are grilling the chicken, remove the minced garlic from the marinade and saute it in the olive oil.
• Add the chicken to the garlic.
• Add the rest of the marinade to the chicken and garlic.
• Boil until chicken is cooked through and the marinade is reduced to 1/2.

CHICKEN ADOBO

Steps:

• For the marinade: In a medium bowl, combine the vinegar, soy sauce, sugar, garlic, red pepper flakes, and bay leaves. Whisk until the sugar has dissolved.
• Arrange the chicken in a single layer in a 9-by-13-by-2-inch glass baking dish. Pour the marinade over the chicken and refrigerate for 2 hours, turning the chicken over halfway through.
• Place the chicken and marinade in a large, high-sided skillet or Dutch oven and add the chicken broth. Bring the liquid to a boil over medium-high heat. Reduce the heat to a simmer and cook for 45 to 50 minutes, turning the chicken every 20 minutes, until cooked through and a meat thermometer inserted into the thickest part of the meat registers 165 degrees F. Remove the chicken from the liquid and arrange on a serving platter. Discard the bay leaves and garlic cloves. Whisk the arrowroot and lime juice into the liquid and bring the mixture to a boil. Cook until the mixture thickens, about 2 minutes. Season with salt and pepper, to taste. Pour the sauce over the chicken or serve alongside as a dipping sauce. Sprinkle with chopped parsley or cilantro, if using, and garnish with lime wedges.

FILIPINO ADOBO CHICKEN

Steps:

• Marinate chicken in vinegar, soy sauce, garlic, jalapeño and pepper, for at least an hour (overnight is ideal).
• Put chicken, 1/2 cup water, bay leaves and marinade into a deep nonstick skillet and cook on medium-low heat. Cover and cook until the meat is tender, about 45 minutes.
• Remove the cover and cook an additional 15 minutes, until the sauce reduces.
• Discard bay leaves and serve over rice if you wish.

CHICKEN ADOBO - LOW FAT

Steps:

• Defrost the 6 chicken tenderloins so they are not frozen solid, but are soft at the ends with icy centers. Heat the olive oil until hot but not smoking, in a large saucepan. Saute the garlic cloves for 1 minute. Add the semi-frozen chicken (be careful, it will probably spatter). Saute the chicken for 1-2 minutes, browning it slightly. Add the ground pepper, garlic, black peppercorns and Italian seasoning. Saute for 2 minutes more until the spices become aromatic. Pour in the soy sauce, then vinegar and bay leaves. Heat to boiling, then reduce heat to low and let it simmer for 20 minutes. As the chicken cooks down, the extra water in their centers will add to the sauce. The sauce will appear watery at first then as it reduces, will thicken slightly. Serve with hot steamed rice and enjoy!

SWEET & SOUR CHICKEN ADOBO

Steps:

• Heat half the oil in a large pan. Put the chicken in a large bowl, season well and toss through the cornflour, then cook in batches until browned all over (don't overcrowd the pan or the chicken won't brown). Tip each batch straight into the slow cooker as you go, adding a little more oil to the pan if you need to. Add the onion, garlic and peppers, cook for a few mins to just soften, then add these to the slow cooker too.
• If there is any cornflour remaining in the bowl, add a drop of the coconut milk and swirl it around, then pour into the slow cooker. Add the remaining coconut milk, the soy sauce, vinegar, sugar and bay leaves, season with plenty of black pepper, then heat the slow cooker to Low, cover with the lid and cook for 5-6 hrs until the meat is tender and the sauce has thickened. (If you don't have a slow cooker, tip the ingredients back into the pan, cover and cook for 11/2-2 hrs, stirring every now and then to prevent it from catching, and adding a splash of water if the stew looks dry.) If the sauce in the slow cooker is too thin, thicken it with the remaining cornflour. Mix 1-2 tsp cornflour with 1-2 tsp cold water to make a paste, ladle 2-3 spoonfuls of the sauce into a saucepan and bring to says a simmer, then stir in the cornflour paste and cook for 1-2 mins to thicken. Stir back into the slow cooker and cook on High for 10 mins more. Serve with rice and stir-fried veg.