Filipino · dinner
Filipino Chicken Adobo
Video by Panlasang Pinoy on YouTube · Open on YouTube
- Keto (3.3 g net carbs a serve)
- Gluten-free with a swap: Use tamari instead of soy sauce
- Dairy-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
A braise of chicken, garlic, vinegar and pepper with only a teaspoon of sugar, unlike sweeter adobo versions. One serve gives about 30 g of protein, plus B vitamins and selenium from the chicken.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Cut the chicken into serving pieces. Crush the garlic well, mix it through the chicken with the soy sauce and marinate for at least 1 hour, ideally 3. Keep the vinegar for later. 1:32
- Heat the oil in a pot over high heat. Lift the chicken out of the marinade and brown it in batches, about 2 minutes per side. It doesn't need to cook through (this step is optional). 3:00
- Pour in the leftover marinade and the water and scrape up the browned bits. Return the chicken, add the cracked peppercorns and bay leaves, cover and bring to the boil. 5:04
- Turn the heat to low and simmer 25–30 minutes, turning the chicken halfway and leaving the lid off for the second half so the liquid reduces. 6:50
- Pour in the vinegar without stirring, cover and let it come back to the boil, then stir. Add the sugar if using and simmer a few minutes more. 7:40
- Lift out the chicken so it doesn't overcook, season the sauce with the salt and boil until reduced to your liking, then pour it over the chicken. Serve with rice. 10:00
Tip. Serves 4 with rice. For a leaner adobo, take the skin off, skip the browning and use 1 tbsp oil. It tastes even better the next day; keeps 4 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 35%
- Fat 61%
Fits keto: 3.3 g net carbs a serve, with 61% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High64%
1 g a serve, mostly from canola or vegetable oil (89%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High49%
27 µg a serve, mostly from bone-in chicken (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High30%
0.5 mg a serve, mostly from bone-in chicken (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High20%
2.2 mg a serve, mostly from bone-in chicken (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source14%
2.1 mg a serve, mostly from canola or vegetable oil (83%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B12 Source14%
0.3 µg a serve, mostly from bone-in chicken (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron Source10%
1.9 mg a serve, mostly from bone-in chicken (76%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source10%
40 mg a serve, mostly from bone-in chicken (63%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source10%
12 µg a serve, mostly from canola or vegetable oil (62%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
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Potassium8%
350 mg a serve, mostly from bone-in chicken (69%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A6%
52 µg a serve, mostly from bone-in chicken (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium3%
35 mg a serve, mostly from bone-in chicken (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate2%
8.3 µg a serve, mostly from bone-in chicken (66%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C1%
1.2 mg a serve, mostly from garlic (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.1 µg a serve, mostly from bone-in chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Panlasang Pinoy; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.