Chicken Afritada (Philippines)

     Chicken Afritada is a beloved Filipino dish featuring tender chicken pieces stewed in a tomato-based sauce with potatoes, carrots, bell peppers, and green peas. This hearty and flavorful stew offers a vibrant combination of sweet and tangy flavors, enriched by the tender vegetables and succulent chicken. Often served with steamed rice, Chicken Afritada is a comforting and satisfying meal that showcases the rich culinary heritage of the Philippines.

Ingredients:

• 1 whole chicken, cut into serving pieces
• Salt and black pepper to taste
• 2 tablespoons cooking oil
• 4 cloves garlic, minced
• 1 onion, chopped
• 2 potatoes, peeled and diced
• 2 carrots, peeled and sliced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup tomato sauce
• 1 cup chicken broth
• 1 cup green peas (fresh or frozen)
• Fish sauce (patis) or soy sauce to taste
• Bay leaves
• Fresh parsley for garnish (optional)

Preparation Method:

Season Chicken:

• Season the chicken pieces with salt and black pepper.

Sear Chicken:

• Heat cooking oil in a large pot over medium heat. Sear the chicken pieces until golden brown on all sides. Remove and set aside.

Sauté Aromatics:

• In the same pot, sauté minced garlic and chopped onion until fragrant and translucent.

Add Vegetables:

• Add the diced potatoes and sliced carrots to the pot. Stir and cook for a few minutes until slightly softened.

Tomato Sauce:

• Pour in the tomato sauce and chicken broth. Add the bay leaves. Bring the mixture to a simmer.

Simmer Chicken:

• Return the seared chicken pieces to the pot. Cover and simmer over low heat for about 20-25 minutes, or until the chicken is tender and cooked through.

Add Bell Peppers and Peas:

• Add the sliced red and green bell peppers, as well as the green peas, to the pot. Simmer for an additional 5-7 minutes until the vegetables are tender.

Adjust Seasoning:

• Season the Chicken Afritada with fish sauce (patis) or soy sauce according to taste. Adjust salt and pepper if needed.

Garnish and Serve:

• Remove the bay leaves. Garnish with fresh parsley, if desired. Serve hot with steamed rice.

The benefits, drawbacks, main chemical components, and approximate calorie counts for each ingredient:

Whole Chicken, cut into serving pieces:

• Benefits: Good source of protein, vitamins, and minerals. Versatile and can be used in various dishes.
• Drawbacks: Contains saturated fat, especially in the skin. High calorie content.
• Main chemical component: Protein.
• Calories: Approximately 165 calories per 4 oz (113g) serving.

Salt and black pepper:

• Benefits: Enhance flavor, aid in digestion, contain trace minerals.
• Drawbacks: Excessive salt intake may lead to high blood pressure.
• Main chemical component: Sodium chloride (salt), piperine (black pepper).
• Calories: Negligible.

Cooking oil (2 tablespoons):

• Benefits: Provides essential fatty acids, aids in cooking process.
• Drawbacks: High in calories and fat, especially if refined.
• Main chemical component: Fat (varies depending on type of oil).
• Calories: Approximately 240 calories per 2 tablespoons (30ml).

Garlic (4 cloves, minced):

• Benefits: Contains antioxidants, may boost immune system, adds flavor.
• Drawbacks: Strong flavor may be overpowering if used excessively.
• Main chemical component: Allicin (responsible for garlic's aroma and health benefits).
• Calories: Approximately 4 calories per clove.

Onion (1 chopped):

• Benefits: Rich in antioxidants, vitamins, and minerals. Adds flavor and aroma.
• Drawbacks: Strong flavor may not be preferred by everyone.
• Main chemical component: Quercetin (a flavonoid), sulfur compounds.
• Calories: Approximately 44 calories per medium-sized onion.

Potatoes (2, peeled and diced):

• Benefits: Good source of carbohydrates, fiber, vitamins, and minerals.
• Drawbacks: High glycemic index, may spike blood sugar levels if consumed in large quantities.
• Main chemical component: Starch (carbohydrates), vitamin C, potassium.
• Calories: Approximately 110 calories per medium-sized potato.

Carrots (2, peeled and sliced):

• Benefits: Rich in beta-carotene (a precursor to vitamin A), fiber, and antioxidants.
• Drawbacks: High in natural sugars, which contribute to calorie content.
• Main chemical component: Beta-carotene, fiber.
• Calories: Approximately 25 calories per medium-sized carrot.

Red and green bell peppers (1 each, sliced):

• Benefits: High in vitamin C, antioxidants, and fiber. Adds color and crunch.
• Drawbacks: None significant.
• Main chemical component: Vitamin C (ascorbic acid), carotenoids.
• Calories: Approximately 30 calories per medium-sized pepper.

Tomato sauce (1 cup):

• Benefits: Contains lycopene (a powerful antioxidant), vitamins, and minerals.
• Drawbacks: May contain added sugars and preservatives in commercial varieties.
• Main chemical component: Lycopene, vitamins A and C.
• Calories: Approximately 90 calories per cup (240ml).

Chicken broth (1 cup):

• Benefits: Adds flavor, moisture, and nutrients to dishes.
• Drawbacks: May be high in sodium if store-bought or if bouillon cubes are used.
• Main chemical component: Water, protein, flavorings.
• Calories: Approximately 10 calories per cup (240ml).

Green peas (1 cup, fresh or frozen):

• Benefits: Good source of protein, fiber, vitamins, and minerals.
• Drawbacks: Contains natural sugars, which contribute to calorie content.
• Main chemical component: Protein, fiber, vitamins A and C.
• Calories: Approximately 118 calories per cup (160g).

Fish sauce (patis) or soy sauce:

• Benefits: Adds savory flavor (umami), contains amino acids.
• Drawbacks: High sodium content, may overpower other flavors if used excessively.
• Main chemical component: Sodium chloride (fish sauce), soy protein (soy sauce).
• Calories: Approximately 10-15 calories per tablespoon (15ml).

Bay leaves:

• Benefits: Adds subtle flavor and aroma, may aid digestion.
• Drawbacks: None significant.
• Main chemical component: Essential oils (e.g., eugenol).
• Calories: Negligible.

Fresh parsley for garnish (optional):

• Benefits: Adds freshness, flavor, and visual appeal.
• Drawbacks: None significant.
• Main chemical component: Essential oils, vitamins, minerals.
• Calories: Approximately 1 calorie per tablespoon (3g)