Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This chicken adobo-inspired meal brings vinegar, garlic and measured soy sauce together with brown rice and bok choy in one cooking pot. Chicken breast is added back late enough to finish alongside the grain rather than simmering for the whole rice-cooking time.
This is a brown-rice home adaptation, not a claim of traditional adobo technique. Rice gets a head start in the vinegar-soy base. The acidity, rice variety and pan width can change absorption, so small water additions and a grain check are part of the method.
Keep the partly cooked chicken in the same continuous preparation session and return it promptly to the simmering pot. Serve four equal portions of chicken, rice, vegetables and sauce. Reduced-sodium soy sauce still contributes salt and does not make the complete dish low-sodium.
Why Readers May Like It
- 1One cooking pot with measured ingredients.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw boneless skinless chicken breast, 3 cm chunks | about 1 lb 5 oz | 600 g | 720 kcal | 135 g | 0 g | 15.7 g |
| Long-grain brown rice, dry | about 1 heaped cup | 220 g | 807 kcal | 16.6 g | 167.8 g | 7 g |
| Bok choy, chopped | about 2 medium heads | 500 g | 65 kcal | 7.5 g | 10.9 g | 1 g |
| Onion, thinly sliced | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Garlic, chopped | 4 cloves | 15 g | 22 kcal | 1 g | 5 g | 0.1 g |
| Reduced-sodium soy sauce | about 2 tablespoons | 35 g | 32 kcal | 2.9 g | 5.1 g | 0.1 g |
| Cider vinegar | 1/4 cup | 60 g | 13 kcal | 0 g | 0.6 g | 0 g |
| Olive oil | 1 tablespoon | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Bay leaf | 2 small leaves | 1 g | 3 kcal | 0.1 g | 0.7 g | 0.1 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Water | 700 ml / about 3 cups | 700 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1849 kcal | 164.8 g | 204.7 g | 38.1 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large lidded cooking pot (paid link)
- Kitchen tongs (paid link)
- Instant-read food thermometer (paid link)
Before You Start
This is a brown-rice home adaptation, not a claim of traditional adobo technique. Rice gets a head start in the vinegar-soy base. The acidity, rice variety and pan width can change absorption, so small water additions and a grain check are part of the method.
Allow about 80 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. The pot size, ingredient state and doneness cues matter more than an exact timer.
Measure and separate ingredients
8 minutesUse a digital kitchen scale (paid link) for dry rice and chicken. Cut the chicken on a separate board, wash hands and utensils, and chop bok-choy stems separately from leaves. Measure vinegar and soy sauce.
Brown the chicken lightly
5 minutesHeat oil in a wide large lidded cooking pot (paid link). Brown chicken briefly in a single layer, turning once. Transfer to a plate reserved for this partly cooked chicken; it is not ready to eat.
Start the adobo base
3 minutesAdd onion to the same pot and soften, scraping the base. Add garlic for 30 seconds, then vinegar, soy sauce, water, bay leaves and black pepper.
Give brown rice a head start
30–35 minutesStir in dry rice. Bring to a gentle boil, cover and simmer on low until rice is partly tender, around 30–35 minutes. Add a little hot water if the pot becomes dry.
Return chicken and add stems
12–15 minutesReturn chicken and all juices from its reserved plate to the pot. Add bok-choy stems, cover and simmer until chicken and rice finish cooking. Clean the plate before using it for anything else.
Check chicken and rice
2 minutesUse an instant-read food thermometer (paid link) in the largest chicken pieces; they must reach 165°F / 74°C. Rice should have no hard center. Continue simmering with extra water as necessary until both checks pass.
Wilt the bok-choy leaves
3 minutesFold in the leaves and cover briefly until wilted. Remove the bay leaves. Uncover and simmer a little longer if excess liquid remains.
Rest and serve
5 minutesRest off the heat for 5 minutes. Use kitchen tongs (paid link) to distribute chicken and bok choy among four bowls, then divide rice and sauce equally.
How to Know It Is Ready
Chicken reaches 165°F / 74°C; rice has no hard center.
Glossy rice, tender chicken and wilted bok choy.
One quarter of all chicken, rice, greens and sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 41.2 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains soy and usually wheat from soy sauce; verify the exact label.
- The sodium estimate changes with the soy-sauce product and any additional seasoning.
Who May Enjoy This Recipe?
One-pot meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
Keep the partly cooked chicken in the same continuous preparation session and return it promptly to the simmering pot. Serve four equal portions of chicken, rice, vegetables and sauce. Reduced-sodium soy sauce still contributes salt and does not make the complete dish low-sodium.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw boneless skinless chicken breast, 3 cm chunks, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use a compatible reduced-sodium tamari for a wheat-free adaptation, checking labels and recalculating its sodium.
- Use sliced green cabbage in place of bok choy, allowing more time for the thicker leaves.
Allergen Information
Contains soy and usually wheat from soy sauce; verify the exact label.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
The recipe depends on dry rice absorbing the sauce. Cooked rice requires less water and a shorter method, so it is not a direct substitution. Use the dry-rice version for the listed estimate and instructions.
Marinating is optional and not included in the timing. Keep raw chicken refrigerated, and account for any additional marinade. Do not reuse uncooked marinade as a serving sauce.
The listed ingredients provide an estimated 41.2 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabLarge lidded cooking pot
Choose a pot large enough for the batch, with a well-fitting lid and a base suitable for your stove.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Handle the ingredient described in the method; clean after contact with raw food.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check the stated safe centre temperature rather than judging colour alone.
Compare on Amazon →Paid link · opens in a new tab
