Healthy Recipe:

Recipe: Chicken adobo soup with bok choy

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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Dietitian's tip: Adobo, the national dish of the Philippines, is a tangy stew made with pork or chicken. This version has the original blend of soy sauce, vinegar and garlic, plus Chinese greens (bok choy).

By Mayo Clinic staff
Serves 4

Ingredients

    • 1/3 cup reduced-sodium soy sauce
    • 1/3 cup rice vinegar
    • 2 garlic cloves, sliced
    • 1 bay leaf
    • 1 teaspoon olive oil
    • 1/2 yellow onion, chopped
    • 4 cups chicken stock or broth
    • 1 1/2 cups skinned and shredded roasted or boiled chicken breast meat
    • 1/2 cup uncooked whole-wheat couscous or 1 cup cooked brown rice
    • 1/2 pound baby bok choy, halved lengthwise and sliced crosswise 1/2-inch wide
    • 2 green (spring) onions, including tender green tops, thinly sliced

Directions

In a small saucepan, combine the soy sauce, vinegar, garlic and bay leaf over medium-high heat. Heat the mixture until it just comes to a boil. Remove from the heat and set aside.

In a large saucepan, heat the olive oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Add the chicken stock and bring to a boil. Add the soy sauce mixture, chicken and couscous. Return to a boil, reduce the heat to medium, and simmer for 2 minutes. Add the bok choy and simmer until the bok choy is tender, about 2 minutes.

Discard the bay leaf. Ladle into warmed individual bowls and garnish with the green onions. Serve immediately.

Nutritional analysis per serving

Serving size: About 2 cups
Calories240 Sodium828 mg
Total fat4 g Total carbohydrate28 g
Saturated fat1 g Dietary fiber4 g
Trans fat0 g Sugars0 g
Monounsaturated fat1 g Protein23 g
Cholesterol56 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00049 July 3, 2012

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