Dietician's Tip: Adobo, the national dish of the Philippines, is a tangy stew made with pork or chicken. This version also has bok choy.
- 1/4 cup low-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 low-sodium chicken stock or broth
- 1 1/2 cups skinned and shredded roasted or boiled chicken breast meat (about 6 ounces)
- 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
- Calories 203
- Cholesterol 36 mg
- Monounsaturated fat 1.5 g
- Saturated fat 1 g
- Sodium 701 mg
- Total carbohydrate 25 g
- Dietary fiber 4 g
- Protein 19 g
- Serving size About 2 cups
- Total fat 3 g