Chicken Adobo
Moderate nutritional value
Filipino chicken braised in soy sauce, vinegar, garlic and bay leaf.
Chicken adobo, often called the national dish of the Philippines, is bone-in chicken browned, then braised in soy sauce, cane vinegar, garlic, bay leaves and peppercorns until the sauce is glossy. A 220 g serving has about 535 kcal and 38 g of protein, but 38 g of fat (about 10 g saturated) and about 1,580 mg of sodium. Skinless thighs and less sauce cut both fat and salt.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 17g | 30.4% |
| Fat | 17g | 24.3% |
| Carbs | 3.7g | 1.2% |
| Simple Sugars | 1.29g | Estimate |
| Complex Carbs | 2.41g | Estimate |
| Water | 59g | 2.4% |
| Calories | 243 | 10.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.4 | g | 22.0% |
| Monounsaturated | 7.42 | g | 29.7% |
| Polyunsaturated | 3.74 | g | 28.8% |
| Omega-3 | 1.122 | g | Estimate |
| EPA | 4 | mg | 0.4% |
| DHA | 10 | mg | 1.1% |
| Omega-6 | 2.618 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.93 | mg |
| Vitamin E | 0.43 | mg |
| Selenium | 18.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 23.4 | mcg | 2.6% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.138 | mg | 10.6% |
| vitamin B3 | 4.18 | mg | 26.1% |
| vitamin B6 | 0.287 | mg | 16.9% |
| vitamin B9 | 4.01 | mcg | 1.0% |
| vitamin B12 | 0.466 | mcg | 19.4% |
| vitamin C | 0.931 | mg | 1.0% |
| vitamin D | 0.088 (4 IU) | mcg | 0.6% |
| vitamin E | 0.43 | mg | 2.9% |
| vitamin K | 3.51 | mcg | 2.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 24.2 | mg | 2.4% |
| iron | 0.961 | mg | 5.3% |
| magnesium | 29.1 | mg | 7.3% |
| phosphorus | 178 | mg | 25.4% |
| potassium | 272 | mg | 10.5% |
| sodium | 717 | mg | 31.2% |
| zinc | 1.6 | mg | 14.5% |
| copper | 0.078 | mg | 8.7% |
| manganese | 0.255 | mg | 11.1% |
| selenium | 18.4 | mcg | 33.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 481 | mg | 68.7% | 161% |
| Isoleucine | 773 | mg | 55.2% | 138% |
| Leucine | 1356 | mg | 49.7% | 119% |
| Lysine | 1463 | mg | 69.7% | 163% |
| Methionine | 646 | mg | 61.5% | 150% |
| Phenylalanine | 1262 | mg | 72.1% | 165% |
| Threonine | 752 | mg | 71.6% | 161% |
| Tryptophan | 181 | mg | 64.6% | 147% |
| Valine | 804 | mg | 44.2% | 108% |
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Recipe
See full recipeIngredients
- Chicken thighs and drumsticks, bone-in, skin-on 1.2 kg
- Soy sauce 100 ml
- Cane vinegar or white vinegar 120 ml
- Water 120 ml
- Garlic, crushed 1 head (10 cloves, 40 g)
- Bay leaves 3
- Black peppercorns 1 tsp (3 g)
- Brown sugar 1 tbsp (12 g)
- Vegetable oil 1 tbsp
Instructions
- 1
Mix the chicken with the soy sauce and half of the crushed garlic and leave to marinate for at least 30 minutes.
- 2
Lift the chicken out of the marinade and pat it dry; keep the marinade.
- 3
Heat the oil in a wide pot over medium-high heat and brown the chicken, skin side down first, 4-5 minutes per side; add the rest of the garlic for the last minute.
- 4
Pour in the marinade, vinegar and water, add the bay leaves, peppercorns and brown sugar, and bring to a boil without stirring for 3-4 minutes so the sharpness of the vinegar cooks off.
- 5
Cover, lower the heat and simmer for 30 minutes, turning the chicken once, until it is tender.
- 6
Uncover and simmer for another 10 minutes until the sauce reduces by about half and turns glossy; remove the bay leaves.
- 7
Serve the chicken with the sauce spooned over, with steamed rice.