Lite Adobo ~ Tangy Chicken in Garlic Sauce
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 134.5
- Total Fat: 3.3 g
- Cholesterol: 25.8 mg
- Sodium: 580.7 mg
- Total Carbs: 8.4 g
- Dietary Fiber: 0.8 g
- Protein: 12.0 g
View full nutritional breakdown of Lite Adobo ~ Tangy Chicken in Garlic Sauce calories by ingredient
Introduction
Cooking Filipino Adobo with less fat.This traditional and humble Filipino recipe is a Filipino favorite and commonly cooked with a lot of oil and soy sauce + also combined with pork belly. Here, I try to lower down the fat and sodium without compromising the taste.
Hope you all can get to enjoy our humble recipe.
Note: Fish sauce can be opted out. Use salt as alternative to fish sauce and can be opted out for less sodium intake.
Cooking Filipino Adobo with less fat.
This traditional and humble Filipino recipe is a Filipino favorite and commonly cooked with a lot of oil and soy sauce + also combined with pork belly. Here, I try to lower down the fat and sodium without compromising the taste.
Hope you all can get to enjoy our humble recipe.
Note: Fish sauce can be opted out. Use salt as alternative to fish sauce and can be opted out for less sodium intake.
Number of Servings: 3
Ingredients
-
* 2 cup (8 fl oz) Water (for boiling chicken)
* 1/2 cup Garlic
(mashed - food processor or using mortar & pestle)
* 2 tbsp Light Soy Sauce
* 1/2 cup Coconut Vinegar
* Chicken Wing 8 pcs.
* 1 tbsp Bay Leaf
* 1 tsp Pepper, black (freshly ground)
* 1 tbsp Fish Sauce
* 2 cup (8 fl oz) Water (for the sauce)
* 1 tsp Canola Oil (optional)
Accompanied with 1/2 cup Long grain Rice
or a cup of brown rice is healthier and more filling
Directions
1.) On high heat, place pan with 2 cups water and chicken then cover. When it boils remove cover. This is to release the natural oil of the chicken. If water is about to dry up for about 80% reduce reduce heat to medium.
2.) When the water had dried up and the natural oil seems okay to let it fry through its own oil including the grime. Opt out canola oil when natural oil is sufficient but remember to use it whenever necessary.
3.) Then fry with garlic 'till golden brown. When brown stuff (dried water with natural fat & garlic) sticks all over the pan, do not panic, that is the key to a tasty Adobo. But remember to pay attention.. when it smells a 'lil bit burn and the 'brown stuff' is dark (but not black) it is the time to add the remaining water. Stir to dissolve the brown stuff in pan and mixed thoroughly.
4.) Add 2 tbsp light soy sauce [Optional: and add 1 tbsp fish sauce (or salt)]. mix thoroughly. reduce to low heat
5.) Add vinegar and DO NOT MIX. I repeat do not mix when adding vinegar so that the strong sour taste would be depleted. Include the bay leaf or laurel leaf and freshly ground pepper. Simmering would mix the vinegar and pepper. So cover pan. When it simmer heavily that is the time you can stir this.
6.) Option A: Saucy Adobo: The time to stop simmering is when the sauce thickens. Add water if necessary. Ready to serve.
Option B: Dry Adobo: Stir well till sauce dries up
The longer it stays (whether on refrigerator) the more tangy taste would be intensified. So it can be prepared a day ahead.
Makes 2 - 3 servings
Trick: When there is a "Salty" accident... Place a potato cut into halves. putting the skinless area on the pan with the recipe to let is absorb the salt. Then taste and add water when necessary. Then let it simmer again. Redo this step till you meet desired salty taste. Disregard potatoes.
Try a dash of raw sugar into it to add a little twist according to taste. Honey is a good alternative.
Number of Servings: 3
Recipe submitted by SparkPeople user SOYAMILKO.
2.) When the water had dried up and the natural oil seems okay to let it fry through its own oil including the grime. Opt out canola oil when natural oil is sufficient but remember to use it whenever necessary.
3.) Then fry with garlic 'till golden brown. When brown stuff (dried water with natural fat & garlic) sticks all over the pan, do not panic, that is the key to a tasty Adobo. But remember to pay attention.. when it smells a 'lil bit burn and the 'brown stuff' is dark (but not black) it is the time to add the remaining water. Stir to dissolve the brown stuff in pan and mixed thoroughly.
4.) Add 2 tbsp light soy sauce [Optional: and add 1 tbsp fish sauce (or salt)]. mix thoroughly. reduce to low heat
5.) Add vinegar and DO NOT MIX. I repeat do not mix when adding vinegar so that the strong sour taste would be depleted. Include the bay leaf or laurel leaf and freshly ground pepper. Simmering would mix the vinegar and pepper. So cover pan. When it simmer heavily that is the time you can stir this.
6.) Option A: Saucy Adobo: The time to stop simmering is when the sauce thickens. Add water if necessary. Ready to serve.
Option B: Dry Adobo: Stir well till sauce dries up
The longer it stays (whether on refrigerator) the more tangy taste would be intensified. So it can be prepared a day ahead.
Makes 2 - 3 servings
Trick: When there is a "Salty" accident... Place a potato cut into halves. putting the skinless area on the pan with the recipe to let is absorb the salt. Then taste and add water when necessary. Then let it simmer again. Redo this step till you meet desired salty taste. Disregard potatoes.
Try a dash of raw sugar into it to add a little twist according to taste. Honey is a good alternative.
Number of Servings: 3
Recipe submitted by SparkPeople user SOYAMILKO.