Best Chicken Adobo Low Fat Recipes

Low Fat Chicken Adobo image

Provided by raposok

Categories Chicken

Time 1h

Yield 4 serving(s)

Number Of Ingredients 7

4 boneless skinless chicken breasts
1/2 cup vinegar
1/4 cup soy sauce
1 tablespoon pepper
1 head garlic, minced
1 tablespoon dried chili pepper flakes
1 teaspoon olive oil

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.

Nutrition Facts : Calories 184.1, Fat 2.8, SaturatedFat 0.6, Cholesterol 68.4, Sodium 1086.5, Carbohydrate 7.4, Fiber 1, Sugar 0.7, Protein 30.3

CHICKEN ADOBO - LOW FAT image

Yield 4 people

Number Of Ingredients 10

6 chicken breast tenderloins, frozen
4 tablespoons olive oil
1 tablespoon black peppercorns
1/4 teaspoon ground pepper
1/2 teaspoon ground garlic AND
3-4 cloves garlic (crushed and sliced)
4 tablespoons vinegar
4 -5 tablespoons soy sauce
1 tsp Italian seasoning
2-3 whole bay leaves

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!