Chicken Adobo Lower Fat And Sodium Food

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.

FILIPINO CHICKEN ADOBO

Steps:

• Combine the chicken thighs, vinegar, soy sauce, garlic, peppercorns and bay leaves in a large pot. Cover and marinate the chicken in the refrigerator for 1 to 3 hours.
• Bring the chicken to a boil over high heat. Lower the heat, cover and let simmer for 30 minutes, stirring occasionally. Remove the lid and simmer until the sauce is reduced and thickened and the chicken is tender, about 20 more minutes. Serve with steamed rice.

CHICKEN ADOBO

Steps:

• Put the vinegar, soy sauce, sugar, peppercorns, red pepper, garlic, bay leaves and 1/2 cup water in a large re-sealable plastic bag. Close and shake to combine the ingredients and dissolve the sugar.
• Open the bag, add the chicken and reseal; shake to distribute the marinade around the chicken. Refrigerate for at least 2 hours or up to overnight.
• Adjust an oven rack to the top position and preheat the broiler. Line a baking sheet with foil.
• Pour everything from the bag into a large Dutch oven or pot and arrange the chicken in a single layer. Bring to a boil over high heat; cover, adjust the heat to low and cook, turning the drumsticks occasionally, until the chicken is tender and registers 165 degrees F in the deepest part of the leg, 25 to 30 minutes. Uncover the pot and transfer the chicken to the prepared baking sheet.
• Increase the heat and bring the remaining liquid in the pot to a boil. Cook until reduced and just slightly thinner than maple syrup, 7 to 9 minutes. Strain the sauce and discard the solids.
• Meanwhile, broil the chicken until browned in spots, turning once, 3 to 4 minutes per side. Transfer to a shallow bowl and pour the sauce over. Sprinkle with the scallions and serve with rice.

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.