Heart-Healthy Igado

Delight in the comforting flavors of Filipino cuisine with a nutritious twist in this Heart-Healthy Igado recipe. Infused with the rich, savory essence of traditional igado, this lighter version uses lean chicken breast and a touch of olive oil to cut back on saturated fat without sacrificing taste. Earthy chicken liver, vibrant vegetables like red bell peppers, carrots, and green peas, and a fragrant blend of garlic, onions, and bay leaves bring depth and texture to the dish. The low-sodium soy sauce and distilled white vinegar create a perfectly balanced marinade, while a gentle simmer ensures a tender, flavorful result. Ready in just over an hour, this wholesome, protein-packed recipe pairs beautifully with steamed brown rice or quinoa, making it an ideal meal for anyone seeking a delicious, heart-healthy dinner option.

Nutriscore Rating: 64/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 500 grams Chicken breast
• 200 grams Chicken liver
• 2 tablespoons Olive oil
• 3 cloves Garlic
• 1 medium Red onion
• 2 Bay leaves
• 1 medium Red bell pepper
• 1 medium Carrot
• 100 grams Green peas
• 1 cup Low-sodium soy sauce
• 0.5 cup Distilled white vinegar
• 0.5 teaspoon Ground black pepper
• 1 cup Water
• 0.25 teaspoon Salt

Directions

Step 1

Cut the chicken breast and liver into bite-sized strips, roughly about 1/2 inch thick. Set aside.

Step 2

Mince the garlic, slice the onion, julienne the red bell pepper and carrot.

Step 3

Heat olive oil in a large pan over medium heat. Sauté minced garlic and sliced onion until the onion becomes translucent.

Step 4

Add the sliced chicken breast to the pan and cook until the meat is no longer pink, approximately 5-7 minutes.

Step 5

Introduce the chicken liver into the pan and cook for another 3-4 minutes.

Step 6

Pour in the low-sodium soy sauce and white vinegar, then add the bay leaves and let the mixture simmer for about 10 minutes, allowing the flavors to meld.

Step 7

Incorporate the red bell pepper, carrot, and green peas into the pan. Stir well to combine all ingredients.

Step 8

Add the water, ground black pepper, and a pinch of salt to taste. Simmer for an additional 15-20 minutes, or until the vegetables are tender and the sauce slightly thickens.

Step 9

Taste the dish to adjust seasoning if needed. Turn off the heat once you're satisfied with the taste and the sauce has reached your desired consistency.

Step 10

Serve the heart-healthy igado with steamed brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	1747.2 grams (1747.2g)

Amount per serving	% Daily Value*
Calories	1815

Total Fat 82.50g	106%
Saturated Fat 19.60g	98%
Polyunsaturated Fat 13.00g
Cholesterol 1060mg	353%
Sodium 12327mg	536%
Total Carbohydrate 64.40g	23%
Dietary Fiber 13.80g	49%
Total Sugars 20.10g
Protein 206.90g	414%

Vitamin D 80IU	400%
Calcium 237mg	18%
Iron 24mg	134%
Potassium 2661mg	57%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.6%

Protein: 45.3%

Carbs: 14.1%