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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).
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 (wholemeal) 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 | |||
| Calories | 295 | Monounsaturated fat | 3 g |
| Protein | 29 g | Cholesterol | 48 mg |
| Carbohydrate | 30 g | Sodium | 769 mg |
| Total fat | 6 g | Fiber | 5 g |
| Saturated fat | 1 g | ||
