Recipes · Filipino · Main Courses
Adobo
One serving has 580 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (73%), pyridoxine (72%), niacin (70%), phosphorus (54%), cobalamin (52%) and manganese (40%). Ready in 60 minutes.
- Preparation: 20 min
- Cooking: 40 min
- Makes: 1 serving (350 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: gluten, poultry, soy
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 50 g Vinegar, white
- 20 g Soy sauce
- 15 g Garlic, raw
- 1 g Bay leaves
- 1 g Black pepper
- 5 g Sugar
- 8 g Vegetable oil
- 50 g Water
Method
- Marinate the chicken thighs in the vinegar, soy sauce, garlic, bay leaf and black pepper for at least 20 minutes (longer deepens the flavour).
- Lift the chicken out, reserving the marinade, and pat it dry; heat the oil in a pan and brown the chicken skin-side down for 4-5 minutes until golden.
- Pour in the reserved marinade and the water, bring to a boil, then lower the heat, cover and simmer for 25-30 minutes until the chicken is tender and cooked through (juices run clear, 74°C/165°F).
- Uncover, stir in the sugar, and simmer for a further 8-10 minutes, uncovered, until the sauce reduces and thickens slightly.
- Turn the chicken pieces occasionally in the last few minutes so they're evenly glazed in the dark, glossy sauce.
- Rest for a few minutes off the heat before serving with the sauce spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 580 kcal | 27% |
| Carbohydrates | 12.8 g | |
| Water | 253 mL | |
| Fiber | 0.99 g | 3% |
| Protein | 35.8 g | 75% |
| Tryptophan | 0.36 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.91 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 0.98 g | |
| Fat | 41.5 g | |
| Monounsaturated | 15.7 g | |
| Polyunsaturated | 11.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 10.3 g | |
| Saturated | 10.3 g | |
| Trans-Fats | 0.22 g | |
| Cholesterol | 196 mg | |
| Calcium | 65.1 mg | 7% |
| Copper | 0.19 mg | 21% |
| Iron | 2.5 mg | 14% |
| Magnesium | 58.5 mg | 19% |
| Manganese | 0.72 mg | 40% |
| Phosphorus | 375 mg | 54% |
| Potassium | 575 mg | 12% |
| Selenium | 40.4 µg | 73% |
| Sodium | 1,267 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 9.8 mg | 70% |
| Pantothenic acid (vitamin B5) | 0.54 mg | 11% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 11.2 µg | 3% |
| Cobalamin (vitamin B12) | 1.2 µg | 52% |
| Choline | 98.7 mg | 23% |
| Vitamin A | 49.4 µg | 7% |
| Vitamin C | 5.2 mg | 7% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 20.8 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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