Chicken Adobo
Filipino braised chicken simmered in tamari and vinegar until fall-off-the-bone tender. The long braise releases collagen into a glossy, deeply savory sauce. Best enjoyed during stable periods—many of us find the vinegar too acidic during active flares.
Chicken Adobo
Filipino braised chicken simmered in tamari and vinegar until fall-off-the-bone tender. The long braise releases collagen into a glossy, deeply savory sauce. Best enjoyed during stable periods—many of us find the vinegar too acidic during active flares.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Pat chicken pieces completely dry with paper towels.
Equipment: paper towelsTip: Dry chicken is key for good browning—moisture creates steam instead of searHeat the garlic-infused oil in a large pot or Dutch oven over medium-high heat until shimmering.
Equipment: large pot, Dutch ovenWorking in batches to avoid crowding, brown the chicken pieces for about 4 minutes per side, until deeply golden. Transfer to a plate.
Tip: Work in batches to avoid crowding—crowded pans steam instead of brownPour the tamari, vinegar, and water into the same pot, scraping up any browned bits from the bottom with a wooden spoon. These fond bits add tremendous flavor.
Equipment: wooden spoonAdd the bay leaves, peppercorns (if using), and brown sugar (if using), stirring to dissolve the sugar.
Return all the chicken to the pot, arranging the pieces skin-side up in a single layer.
Bring the liquid to a boil over high heat, then reduce to medium-low for a gentle simmer.
Simmer uncovered for 35-40 minutes, flipping the chicken halfway through, until the meat is fall-off-the-bone tender and the sauce has reduced by about one-third.
Tip: Flip the chicken halfway through for even cooking and flavor absorptionIf the sauce is too thin, transfer the chicken to a plate and simmer the sauce for 5 more minutes until it coats the back of a spoon.
Tip: The sauce should coat the back of a spoon—if too thin, simmer a bit longerRemove and discard the bay leaves before serving.
Serve the chicken over fluffy white rice, spooning the glossy sauce generously over both the chicken and rice.
Notes
Storage
Refrigerate in an airtight container for up to 4 days. The flavors deepen overnight, making leftovers even better. Reheat gently on the stovetop or in a 300°F (150°C) oven to prevent drying out.
Freezing
Freeze the cooked adobo (without rice) for up to 3 months. Thaw in the refrigerator overnight and reheat thoroughly.
Low-FODMAP adaptation
Traditional Filipino adobo uses whole garlic cloves. We substitute garlic-infused oil to keep this low-FODMAP compliant. The oil captures the garlic flavor while the fructans (FODMAPs) stay in the discarded garlic solids.
Gluten-free tamari
Always check that your tamari is labeled gluten-free. Regular soy sauce contains wheat, but tamari is traditionally wheat-free and safe for those avoiding gluten.
SCD alternative
White rice is not permitted on the Specific Carbohydrate Diet. Serve over well-cooked cauliflower rice, mashed butternut squash, or enjoy the chicken on its own with extra sauce. The chicken and sauce ingredients are SCD-legal.
Dry adobo variation
For crispy skin, transfer the braised chicken to a broiler-safe pan and broil for 3-4 minutes until the skin bubbles and crisps.
Pork variation
Substitute bone-in pork shoulder cut into 2-inch chunks. Increase cooking time to 50-60 minutes for tender pork.
Vinegar options
White vinegar is traditional. Apple cider vinegar works too, adding a slightly fruity note. Both are FODMAP-free.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
