Filipino Meal Prep For Weight Loss
Filipino Meal Prep For Weight Loss is a medium Filipino recipe that serves 3. 315 calories per serving. Recipe by Phillip Pak on YouTube.
Prep: 15 min | Cook: 30 min | Total: 1 hr
Cost: $23.92 total, $7.97 per serving
Ingredients
- 1 pound Chicken Breast, Bone‑In, Skin‑On (Trimmed, kept bone‑in and skin‑on for flavor)
- 0.5 cup Dark Premium Soy Sauce (High‑quality soy sauce for richer flavor)
- 0.25 cup Apple Cider Vinegar (Adds bright acidity)
- 3 tablespoons Sake (Optional, adds subtle bitterness)
- 2 tablespoons Monkfruit Sweetener (Zero‑calorie sweetener to balance salt)
- 3 tablespoons Garlic, Minced (Fresh garlic, minced)
- 4 pieces Bay Leaves (Dried, adds earthiness)
- to taste Black Pepper (Freshly cracked)
- 2 tablespoons Extra Virgin Olive Oil (High smoke‑point oil for browning; can use avocado or canola oil)
- 1 Lime (Cut into wedges for garnish)
- a handful Fresh Basil Leaves (For garnish and optional pesto)
- 1 tablespoon Basil Pesto (Optional, adds herbaceous flavor)
- 360 grams White Rice (Cooked, divided 120 g per meal)
- 2 stalks Green Onions (Thinly sliced for garnish)
- 1 teaspoon Black Sesame Seeds (Toasted, for garnish)
Instructions
Prepare the Marinade
In a mixing bowl combine the dark soy sauce, apple cider vinegar, sake, monkfruit sweetener, minced garlic, bay leaves, and a generous pinch of black pepper. Whisk until the sweetener is fully dissolved.
Time: PT5M
Brown the Chicken
Heat 2 Tbsp olive oil in a large skillet over medium‑high heat (≈375°F). Pat the chicken dry, then place skin‑side down. Cook 5‑7 minutes until the skin is golden and releases easily. Flip and cook the other side another 5 minutes until browned.
Time: PT12M
Temperature: 375°F
Braise in the Marinade
Pour the prepared marinade over the browned chicken. Scrape the fond from the bottom of the pan into the liquid. Reduce heat to medium‑low (≈300°F) and simmer, uncovered, for 10‑20 minutes until the sauce thickens and the chicken is cooked through.
Time: PT15M
Temperature: 300°F
Portion and Garnish
Remove the chicken and let rest 2 minutes, then slice if desired. Divide the chicken, 120 g cooked white rice, and sauce evenly among three bento containers. Top each with lime wedges, fresh basil leaves, a drizzle of basil pesto, sliced green onions, and toasted black sesame seeds.
Time: PT8M
Clean Up
While the chicken rests, soak the skillet and utensils. Wash all equipment, wipe the counter, and store leftovers in airtight containers.
Time: PT15M
Nutrition Facts
- Calories
- 315
- Protein
- 34 g
- Carbohydrates
- 33 g
- Fat
- 6 g
- Fiber
- 0.5 g
Dietary info: Gluten‑free if tamari is used, Low‑carb (≈33 g carbs per serving), High‑protein
Allergens: Soy, Sesame
Ingredient Substitutions
- Instead of Chicken Breast, Bone‑In, Skin‑On: Chicken Thighs, bone‑in, skin‑on, Boneless skinless chicken breast
- Instead of Dark Premium Soy Sauce: Regular soy sauce, Tamari (gluten‑free)
- Instead of Apple Cider Vinegar: White vinegar, Rice vinegar
- Instead of Sake: Dry sherry, Mirin
- Instead of Monkfruit Sweetener: Erythritol, Stevia (adjust to taste)
- Instead of Garlic, Minced: Garlic powder (1 tsp)
- Instead of Bay Leaves: Dried thyme (1 tsp)
- Instead of Black Pepper: White pepper
- Instead of Extra Virgin Olive Oil: Avocado oil, Canola oil
- Instead of Lime: Lemon wedges
- Instead of Fresh Basil Leaves: Thai basil, Cilantro
- Instead of Basil Pesto: Chopped fresh basil mixed with a drizzle of olive oil
- Instead of White Rice: Brown rice, Cauliflower rice (lower carb)
- Instead of Green Onions: Chives
- Instead of Black Sesame Seeds: White sesame seeds
Equipment Needed
- Large Skillet or Dutch Oven
- Measuring Cups
- Measuring Spoons
- Mixing Bowl
- Knife
- Cutting Board
- Tongs
- Bento‑Style Meal Prep Containers
- Spatula or Wooden Spoon
Critical Steps — Do Not Skip
- Forming a deep brown fond while browning the chicken
- Scraping the fond into the braising liquid
- Simmering the chicken in the reduced sauce to fully absorb flavors
Chef Tips from the Video
- Use a high‑quality dark soy sauce for depth of flavor
- Pat the chicken dry before browning to achieve crisp skin
- Allow the sauce to reduce slowly; rushing the reduction can cause a harsh salty taste
Troubleshooting
Sauce is too salty
Add a splash of water or extra apple cider vinegar to balance the salt.
Sauce is too thin after braising
Increase simmer time uncovered or stir in a teaspoon of cornstarch slurry (1 tsp cornstarch mixed with 1 tsp water).
Chicken is dry
Check internal temperature; chicken should reach 165°F. If overcooked, serve with extra sauce or shred and mix back into the braising liquid.
Storage
Refrigerator: Store in airtight containers for up to 4 days.
Freezer: Freeze individual portions for up to 2 months; thaw in refrigerator before reheating.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- The adobo sauce can be made up to 3 days ahead and stored separately
- Reheat chicken and sauce together in the microwave or on the stovetop
- Cook rice in bulk and store in the fridge; reheat with a splash of water to restore fluffiness
Frequently Asked Questions
What is the cultural significance and history of Chicken Adobo in Filipino cuisine?
Chicken Adobo is considered the unofficial national dish of the Philippines. It originated from Spanish colonial influence where "adobo" referred to marinating meat in vinegar and spices, but Filipinos adapted it using soy sauce, vinegar, garlic, and bay leaves, creating a uniquely savory‑acidic flavor that has become a staple in households across the archipelago.
What are the traditional regional variations of Chicken Adobo in Filipino cuisine?
Regional versions differ in the balance of salty, sour, and sweet. In the Visayas, coconut milk is often added for richness; in the Ilocos region, more black pepper and sometimes chilies are used; in Luzon, a higher ratio of soy sauce to vinegar is common. The recipe here follows a balanced Luzon‑style approach with a touch of sweetness from monkfruit.
How is Chicken Adobo traditionally served in the Philippines?
Traditionally, Chicken Adobo is served hot over steamed white rice, accompanied by sliced boiled eggs or pickled vegetables (atchara). It is often garnished with fried garlic and fresh green onions, and eaten as a main dish for lunch or dinner.
During which occasions or celebrations is Chicken Adobo commonly prepared in Filipino culture?
Chicken Adobo is a everyday comfort food but is also served at family gatherings, birthdays, and fiestas because it can be made in large batches and stays flavorful when reheated, making it ideal for communal meals.
What authentic ingredients are essential for traditional Filipino Chicken Adobo versus acceptable substitutes?
Authentic ingredients include native soy sauce (often dark), cane or apple cider vinegar, garlic, bay leaves, and black pepper. Acceptable substitutes are tamari for gluten‑free soy sauce, rice vinegar for a milder acidity, and a dry sherry or mirin in place of sake.
What other Filipino dishes pair well with Chicken Adobo for a balanced meal?
Chicken Adobo pairs beautifully with steamed jasmine or jasmine‑scented white rice, a simple cucumber salad (ensaladang pipino), sautéed bitter melon (goya), or a side of fried plantains (banana cue) for contrast.
How has Chicken Adobo evolved over time in modern Filipino cooking?
Modern versions often incorporate health‑focused tweaks such as using skin‑on chicken breast for lean protein, monk‑fruit sweetener instead of sugar, and serving in meal‑prep containers. Some chefs also experiment with coconut milk, pineapple juice, or chili for new flavor twists while retaining the classic balance.
What are the most common mistakes to avoid when making Chicken Adobo at home?
Common errors include cooking the chicken over too high heat, which burns the skin before the interior cooks; not scraping the fond into the sauce, resulting in a flat flavor; and using too much soy sauce, making the dish overly salty. Follow the browning and deglazing steps carefully for best results.
How do I know when the Chicken Adobo is done cooking?
The chicken is done when it reaches an internal temperature of 165°F (74°C) and the sauce has reduced to a glossy, slightly thick consistency that coats the meat. The meat should be tender and easy to pull away from the bone.
What does the YouTube channel Phillip Pak specialize in?
The YouTube channel Phillip Pak focuses on healthy, fitness‑friendly cooking tutorials, meal‑prep guides, and nutrition‑focused recipes that blend Asian flavors with Western health principles. Phillip often shares macro breakdowns and tips for fitting tasty meals into an active lifestyle.
How does the YouTube channel Phillip Pak's approach to Filipino cooking differ from other Filipino cooking channels?
Phillip Pak emphasizes lower‑calorie, high‑protein adaptations of classic Filipino dishes, using ingredient swaps like monk‑fruit sweetener and lean chicken breast, while many traditional Filipino channels showcase richer, more indulgent versions. His videos also include detailed nutrition facts and meal‑prep strategies.
Last updated: September 2, 2026
