Main Dishes

Soy-Balsamic Roast Chicken and Vegetables

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The local cuisine of the Philippines possesses a great collection of various dishes but there is one among them all that just about every Filipino loves. Undoubtedly, roasted marinaded chicken garnished with fruits and vegetables in endless ways is the true national dish. Its local name is Adobo Manok or Chicken Adobo where Adobo is derived from the Spanish word adobar meaning "vinegar-braised". The dish was firstly recorded in 1613 by Spaniard Pedro de San Buenaventura. In times when there were neither electricity nor fridges, Filipinas found a simple way to keep meat longer by soaking in sour and spicy marinades before cooking. Though this method is definitely time-consuming, you will be rewarded with amazingly tender meat full of a thick savoury flavour.

Speaking nutritionally, the chicken meat is a valuable source of highly digestible, good quality protein with a low collagen content. It provides B-group vitamins like thiamine, pyridoxine and pantothenic acid and minerals (iron, copper, zinc). Being a part of vegetable-rich diets, poultry meat is usually associated with reduced levels of obesity. When consumed regularly chicken meat noticeably decreases the risk of cardiovascular diseases and type 2 diabetes as it has less cholesterol than pork. Looking at the vegetable ingredients included in this delicious dish let's focus on the squash which was traditionally used by folk medicines. It is considered to improve vision as it is high in pro-vitamin A carotenoids. Squash has a unique carbohydrate profile that helps to manage the symptoms of diabetes and normalizes food passages through the gut.

Surely thousands of poultry meat recipes were invented once chickens had been domesticated. And maybe this yummy Filipino-style Adobo-to-adoro chicken will take the first place in your personal collection!

4
1 whole chicken, cut in half
300 g. squash, cut into 1 cubes
150 g. French beans
1 tbsp. olive oil, for brushing
1 tsp. chopped tarragon, for garnish
For the Marinade
60 ml. balsamic vinegar
60 ml. honey
30 g. garlic, crushed
30 ml. soy sauce (Gluten free option)
2 tsp. crushed black peppercorns
  1. Combine all ingredients for the marinade. Toss chicken halves in and marinate overnight.
  2. Lightly brush a baking dish with olive oil.
  3. Take chicken out of the marinade and arrange skin...
    See the full directions on my site
Nutritions

Calories
298

Sodium
776mg
32% DV

Fat
7g
11% DV

Protein
10g
21% DV

Carbs
53g
18% DV

Fiber
11g
44% DV

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