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).
- 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
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|
|Total fat||4 g||Total carbohydrate||28 g|
|Saturated fat||1 g||Dietary fiber||4 g|
|Trans fat||0 g||Sugars||0 g|
|Monounsaturated fat||1 g||Protein||23 g|
|Protein and dairy||1|
|Meat and meat substitutes||2|
|Grains and grain products||1|
|Meats, poultry and fish||2|