Mediterranean Diet Adobo Chicken

Experience a flavorful twist on a classic with Mediterranean Diet Adobo Chicken, a wholesome blend of Spanish-Filipino tradition and healthy Mediterranean ingredients. This recipe marries tender, juicy chicken thighs with a vibrant sauce made from balsamic vinegar, low-sodium soy sauce, and ripe tomatoes. Sautéed garlic and red onion create an aromatic base, while bay leaves, black peppercorns, and dried oregano lend depth and complexity to every bite. The dish is finished with a fresh sprinkle of parsley for a bright, herbal finish. Ready in just an hour, this savory, tangy, and subtly sweet adobo variation is perfect for those seeking a heart-healthy, Mediterranean-inspired meal. Serve it with a crisp green salad or rustic whole-grain bread for a satisfying dinner that’s as nutritious as it is delicious.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces boneless, skinless chicken thighs
• 3 tablespoons olive oil
• 6 cloves garlic, minced
• 1 large red onion, sliced
• 3 pieces bay leaves
• 1 teaspoon whole black peppercorns
• 0.5 cup low-sodium soy sauce
• 0.5 cup balsamic vinegar
• 1 cup water
• 3 medium ripe tomatoes, chopped
• 1 teaspoon dried oregano
• 0.25 cup fresh parsley, chopped

Directions

Step 1

In a large skillet or Dutch oven, heat the olive oil over medium heat.

Step 2

Add the minced garlic and sliced red onion to the skillet, sauté until the onion is translucent, approximately 3-4 minutes.

Step 3

Introduce the chicken thighs to the skillet and brown them on each side for about 5 minutes.

Step 4

Add the bay leaves and peppercorns, then pour in the soy sauce, balsamic vinegar, and water.

Step 5

Increase the heat to medium-high and bring the mixture to a boil.

Step 6

Once boiling, reduce the heat to low, cover, and let simmer for 30 minutes, stirring occasionally.

Step 7

After 30 minutes, add the chopped tomatoes and dried oregano to the skillet.

Step 8

Simmer uncovered for an additional 10 minutes, allowing the sauce to reduce and chicken to cook through.

Step 9

Remove from heat, then garnish with fresh chopped parsley before serving.

Step 10

Serve warm, paired with a fresh green salad or whole grain bread to complement the Mediterranean theme.

Nutrition Facts

Serving size	1653.8 grams (1653.8g)

Amount per serving	% Daily Value*
Calories	2374

Total Fat 131.10g	168%
Saturated Fat 30.70g	154%
Polyunsaturated Fat 4.00g
Cholesterol 1000mg	333%
Sodium 4758mg	207%
Total Carbohydrate 59.10g	21%
Dietary Fiber 7.30g	26%
Total Sugars 28.10g
Protein 230.80g	462%

Vitamin D 56IU	280%
Calcium 419mg	32%
Iron 18mg	102%
Potassium 3322mg	71%

*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: 50.4%

Protein: 39.5%

Carbs: 10.1%