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Chicken Adobo - Lower Fat and Sodium
time to make 45 min 10 min prep Ingredients 1 tablespoon vegetable oil 1 large onion, sliced 4 skinless chicken breasts, bone-in 3 garlic cloves, minced 3 tablespoons lemon juice or white vinegar 2 tablespoons soy sauce 1/4 cup water 1/2 teaspoon pepper 1 bay leaf Instructions 1. Heat oil in a large, deep non-stick skillet over medium heat. 2. Add onion and cook for 8-10 minutes, stirring occasionally, until browned. 3. Remove onion from skillet and set aside. 4. Add chicken, garlic, lemon juice, soy sauce, water, pepper and bay leaf to the skillet and stir to combine. 5. Bring to a simmer and then reduce heat to low; Cook covered for 25-30 minutes. 6. Add browned onion to the chicken and stir. 7. Cook, uncovered, an additional 5-10 minutes until chicken is cooked through and tender. Nutrition Facts Calculated for 1 serving (314g) Recipe makes 4 servings Calories 317 Calories from Fat 57 Total Fat 6.4g Saturated Fat 1.2g Polyunsat. Fat 2.6g Monounsat. Fat 1.7g Trans Fat 0.1g Cholesterol 136mg Sodium 658mg Potassium 701mg Total Carbohydrate 6.2g Dietary Fiber 0.8g Sugars 2.1g Protein 56.0g
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Thread | Thread Starter | Forum | Replies | Last Post |
PreComp help Carb/sodium/etc... | Curious George | Fat-loss tips - Diet & Supplement Questions | 2 | 05-12-2007 02:13 PM |