Meals · High Protein
Filipino Chicken Adobo with 49g Protein in Rich Soy-Vinegar Braise (49g Protein)
Filipino chicken adobo delivers 49g protein per serving in a tangy soy-vinegar sauce. Boneless, skinless chicken thighs braise until tender, developing deep umami flavor from the 1:1 soy-vinegar ratio and garlic-bay aromatics.
Nutrition per serving
- Protein
- 49 g
- Calories
- 423
- Carbs
- 3 g
- Fat
- 28 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 lbs boneless, skinless chicken thighs — about 32oz total
- 0.5 cup soy sauce
- 0.5 cup white distilled vinegar — or cane vinegar for traditional Filipino flavor
- 8 cloves garlic cloves — smashed
- 3 leaves bay leaves
- 1 tsp black pepper — whole peppercorns preferred
- 0.5 cup water
Steps
- Combine chicken thighs, soy sauce, white distilled vinegar, smashed garlic, bay leaves, black peppercorns, and water in a large pot or deep skillet.
- Bring to a boil over high heat, then reduce to medium-low. Cover and braise for 30-35 minutes, turning chicken halfway through, until thighs reach 165°F internal temperature and are fork-tender.
- Remove chicken to a plate. Let sauce settle for 2-3 minutes, then skim rendered fat from surface using a spoon. This reduces fat by about 5g per serving.
- Return chicken to skillet. Increase heat to medium-high and simmer uncovered for 8-10 minutes, turning occasionally, until sauce reduces by half and coats chicken with a glossy sheen.
- Serve with reduced sauce spooned over rice. For day 2-3, refrigerate and remove solidified fat layer before reheating.
Why This Works
The 1:1 soy-vinegar ratio creates balanced tangy-savory flavor that penetrates deep into the meat during braising. Skimming rendered fat after cooking removes about 5g fat per serving while preserving the rich sauce. Boneless, skinless chicken thighs deliver 49g protein per serving and stay moist through the 35-minute braise.
The Filipino Tradition
Adobo is the national dish of the Philippines, where "inadobo" cooking (braising in vinegar and soy) originally preserved meat before refrigeration. The vinegar's acidity extends shelf life while creating the characteristic tangy profile. Bay leaves and black peppercorns are essential aromatics in traditional preparations.
Day 2-3 Advantage
This recipe improves with time as flavors meld and deepen overnight. The sauce thickens slightly when refrigerated, creating a more concentrated coating when reheated. The fat layer that solidifies on top can be easily removed before reheating, further reducing calories if desired.
Make It Your Own
For lower sodium, use low-sodium soy sauce without changing the ratio. For a sweeter profile, add 1-2 tsp brown sugar in the final reduction. For crispy edges, remove cooked chicken and broil 3-4 minutes or pan-fry in a hot skillet until browned before returning to sauce. Add sliced onions with the garlic for extra depth.
