The fast track for a Filipino favorite

May 7, 2014 

Mild, tangy Chicken Adobo is one of the national dishes of the Philippines. The meat stews in a vinegar sauce cooked slowly over low heat. When University of Miami author and creative writing professor Evelina Galang asked me “Why aren’t there more Filipino restaurants,” I decided to create this quick dinner. This shortened version has the flavors without the hours.

The chicken is cooked in the sauce, removed and sauteed a few minutes. HELPFUL HINTS

Nutrition: This meal contains 553 calories per serving with 29 percent of calories from fat.

Tip: Use a small saucepan so the sauce will cover the chicken.

Low heat: Saute the chicken on a low flame so that it browns and does not burn.

Wine suggestion: The chicken adobo is a little sweet, so an extra-fruity white viognier would be nice with it.

To buy: 3/4pound boneless, skinless chicken legs, 1 bottle honey, 1 package microwaveable brown rice, 1 red bell pepper and 1 bunch scallions.

Staples: Olive oil, onion, minced garlic, soy sauce, white vinegar, salt and black peppercorns.

Filipino Chicken Adobo  •  3/4 pound boneless, skinless chicken legs

 •  1/2 cup sliced onion

 •  2 tablespoons white vinegar

 •  2 tablespoons low-sodium soy sauce

 •  2 tablespoons honey

 •  2 teaspoons minced garlic

 •  2 teaspoons olive oil

Add chicken, onion, vinegar, soy sauce, honey and garlic to a small saucepan. Bring to a simmer, do not boil, and cook covered 10 minutes. Turn chicken over and cook covered another 5 minutes. Meanwhile make the microwaved rice. Remove chicken from the saucepan. Raise heat to high and reduce the sauce. Meanwhile pat chicken dry. Heat olive oil over medium-low heat in a nonstick skillet and add chicken. Brown on one side 1 minute, brown on second side 1 minute. Divide between two dinner plates and serve sauce on top.

Nutrition information per serving: 339 calories (31 percent from fat), 11.6 g fat (2.5 g saturated, 5.8 g monounsaturated), 162 mg cholesterol, 35.5 g protein, 22.9 g carbohydrates, 0.8 g fiber, 678 mg sodium.

Microwave Rice with Red Bell Pepper  •  1 package microwaveable brown rice to make 11/2-cups cooked rice

 •  1/2 cup diced red bell pepper

 •  2 scallions, sliced

 •  2 teaspoons olive oil

 •  Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 11/2 cups and set aside the remaining rice for another dinner. Add the other ingredients and salt and pepper to taste.

Nutrition information per serving: 214 calories (25 percent from fat), 5.9 g fat (0.9 g saturated, 3.8 g monounsaturated), no cholesterol, 4.3 g protein, 36.1 g carbohydrates, 3.5 g fiber, 11 mg sodium.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is Yield: Makes 2 servings. Yield: Makes 2 servings.

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