Chicken Adobo

ADOBO CHICKEN (Tuesday) - Recipe from 7 Day Menu Planner By Susan Nicholson

Makes: 4 servings
Preparation time: 10 minutes
Cooking time: about 35 minutes


1 tablespoon canola oil
8 boneless, skinless chicken thighs, well-trimmed
1 chopped medium onion
5 cloves minced garlic
6 tablespoons low-sodium soy sauce
3 tablespoons water
3 tablespoons white vinegar
2 tablespoons honey
1/2 teaspoon black pepper
1 bay leaf
3 cups hot cooked  brown rice

Heat oil in a large nonstick skillet on medium. Add chicken; cook 3 minutes on each side or until browned. Remove chicken to plate. Add onion to pan; cook 3 minutes. Add garlic; cook 1 minute, stirring frequently. Return chicken and any accumulated juices to skillet. Add soy sauce, water, vinegar, honey, pepper and bay leaf; bring to boil. Reduce heat to medium; cover and cook 8 minutes. Uncover and cook 15 minutes or until chicken is 170 degrees and sauce is thickened. Discard bay leaf. Serve over rice.

Per serving: 424 calories, 33 grams protein, 10 grams fat (22 percent calories from fat), 1.9 grams saturated fat, 48 grams carbohydrate, 115 milligrams cholesterol, 714 milligrams sodium, 4 grams fiber.