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Whaledancer's Weight Loss Ramblings

Chicken Adobo
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4 servings

 

Ingredients:

4 pieces of skinless chicken, breast or thigh

2 tsp canola oil

1/3 cup soy sauce

2/3 cup vinegar

1/2 medium onion, chopped

 

Instructions:

In a Dutch oven or heavy skillet, brown the chicken in oil. Add other ingredients, cover and simmer on low heat about 45 minutes. Serve over brown rice.

 

Note: This recipe works fine in the Crockpot. You can even omit browning the chicken in oil, if you like (I usually do when I use the Crockpot).  Just throw the chicken, vinegar, soy sauce, and onion in the Crockpot and cook for about 5 hours on high, or 8 to 9 hours on low (cooking times may vary depending on the age, make, and size of your slow cooker).

 

 

Core Recipe; 4 points (not including rice) on Flex for breast (3 points if you use thigh)

 

Per Serving: 173 Calories for breast (126 Calories for thigh); 4g Fat (19.9% calories from fat) for breast (5g Fat for thigh); 29g Protein; 6g Carbohydrate; trace Dietary Fiber; 68mg Cholesterol; 1449mg Sodium. 

Exchanges: 4 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

 

 

Source: Based on Susie Silva's recipe

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