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Old 11-17-2007
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Default Chicken Adobo (lower fat and sodium)

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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