• Serves
    4
  • 203
    Calories

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.

Ingredients

  • 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

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 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
  • Grains and grain products 1
  • Meats, poultry and fish 2
  • Vegetables 1
  • Carbohydrates 1
  • Protein and dairy 1
  • Vegetables 1
  • Meat and meat substitutes 2
  • Nonstarchy vegetables 1
  • Starches 1
Last Updated: 08-30-2018
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