Dinner in minutes

Dinner in Minutes: Filipino adobo chicken

 

Main Dish

FILIPINO CHICKEN ADOBO

3/4 pound boneless, skinless chicken legs

1/2 cup sliced onion

2 tablespoons white vinegar

2 tablespoons low-sodium soy sauce

2 tablespoons honey

2 teaspoons minced garlic

2 teaspoons olive oil

Add chicken, onion, vinegar, soy sauce, honey and garlic to a small saucepan. Bring to a simmer, do not boil, and cook covered 10 minutes. Turn chicken over and cook covered another 5 minutes. Meanwhile make the microwaved rice. Remove chicken from the saucepan. Raise heat to high and reduce the sauce. Meanwhile pat chicken dry. Heat olive oil over medium-low heat in a nonstick skillet and add chicken. Brown on one side 1 minute, brown on second side 1 minute. Divide between two dinner plates and serve sauce on top. Makes 2 servings.h

Per serving: 339 calories (31 percent from fat), 11.6 g fat (2.5 g saturated, 5.8 g monounsaturated), 162 mg cholesterol, 35.5 g protein, 22.9 g carbohydrates, 0.8 g fiber, 678 mg sodium.


SIDE DISH

MICROWAVE RICE WITH RED BELL PEPPER

1 package microwaveable brown rice to make 1 1/2-cups cooked rice

1/2 cup diced red bell pepper

2 scallions, sliced

2 teaspoons olive oil

Salt and freshly ground black pepper

Cook rice according to package instructions. Measure 1 1/2-cups and set aside the remaining rice for another dinner. Add the red bell pepper, scallions, olive oil, and salt and pepper to taste. Makes 2 servings.

Per serving: 214 calories (25 percent from fat), 5.9 g fat (0.9 g saturated, 3.8 g monounsaturated), no cholesterol, 4.3 g protein, 36.1 g carbohydrates, 3.5 g fiber, 11 mg sodium.


Mild, tangy Chicken Adobo is one of the national dishes of the Philippines. The meat stews in a vinegar sauce cooked slowly over low heat. When University of Miami author and creative writing professor Evelina Galang asked me “Why aren’t there more Filipino restaurants,” I decided to create this quick dinner. This shortened version has the flavors without the hours.

The chicken is cooked in the sauce, removed and sautéed a few minutes.

This meal contains 553 calories per serving with 29 percent of calories from fat.

Helpful Hints

• Use a small saucepan so the sauce will cover the chicken.

• Saute the chicken on a low flame so that it browns and does not burn.

Countdown

• Start the chicken.

• While chicken cooks, make the rice.

• When ready, sauté the chicken.

Fred Tasker’s wine suggestion: The chicken adobo is a little sweet, so an extra-fruity white viognier would be nice with it.

SHOPPING LIST

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3/4 pound boneless, skinless chicken legs, 1 bottle honey, 1 package microwaveable brown rice, 1 red bell pepper and 1 bunch scallions.

Staples: Olive oil, onion, minced garlic, soy sauce, white vinegar, salt and black peppercorns.

Linda Gassenheimer is the author, most recently, of “Fast and Flavorful: Great Diabetes Meals from Market to Table.” Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer.

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