Chicken Adobo ( Healthy! )

 

How to relish your traditional home-cooked meals in a healthier version? Firstly, alter the basic ingredients to less sodium, less sugar and good fats than the typical ingredients in the recipe if possible. Adobo is the simplest way to modify the ingredients to a healthier version and that's why I'm sharing this recipe to enjoy your meals healthily.

My nutritionist advised me not to heat the oil as it can aggravate my acid reflux and IBS (these are part of the symptoms I get because of my PTSD). Also, this adds calories to the meal. So I'm not incorporating any oil in this recipe. 

Nutrition Facts is at the bottom of this post.

Ingredients:

• 5 ml(s), Coconut Sauce Soy Sauce

• 45 ml, Apple Cider Vinegar

• 3 tbsp(s), Worcestershire Sauce

• 3 whole bay leaves

• 5 clove, Garlic

• 0.25 tsp (0.5 g), Black Peppercorns

• 100 g, Chicken Thighs

• 1 ml, Water

• 2 packet, Splenda Stevia Packets

Instructions:

In the traditional way of cooking adobo, the chicken is typically fried and sautéed with garlic. But with this one, I just leave it like that and let the fat from the chicken come out together with garlic, then sauté both. 

Wait until the chicken turns opaque, golden brown and until the blood is gone.

Note: with or without chicken skin, the fat will still come out but it's healthier without skin. You can also use chicken breast for a much healthier white meat

Add coconut soy sauce for flavour and stevia then let it boil and cover.

Add Bay Leaves and the peppercorns

After a few minutes add Worcestershire sauce for an additional flavour and a little bit of water to make it saucy.

Note: This one is also recommended to me by my trainer as one of the ingredients I can consume in the meal plan because this comprises less sodium

Lastly, add apple cider vinegar for added acid taste but don't touch instead, let it boil. Until you smell the aroma of the vinegar, that's the time you can touch the adobo

Serve this with Basmati Brown Rice as a healthier alternative and low glycemic carbohydrates.

Nutrition Facts is calculated from MyFitnessPal