Chicken Afritada

by Angelina Ocampo Santos

Afritada belongs to the family of Pilipino stew or cocidos (Menudo, Caldereta, Estofado, Mechado, Asado). The differences between these dishes stem in the way it is prepared, like what kind of meat and how it is cut. Slight variations in ingredients also make these dishes distinct from one another: like Menudo has liver; Caldereta has liver paté, and Arfritada, sausages are added. But all of these dishes have one basic ingredient: tomato sauce. Tomato sauce gives these dishes their tangy flavor and colorful look.

Ingredinets:

• 1 kilo (2.2 lbs) of chicken*.
• 3 medium size potatoes cut into cubes
• 2 carrots -cut into pieces
• 3 red or green pepper - cut into strips
• 1 can or a cup of garbanzo beans - peeled
• 1 teaspoon of salt
• 1 teaspoon of black pepper
• 1 can of tomato sauce (15 ounces)
• 3 laurel (bay leaves)
• 2 tablespoons of cooking oil (canola or olive oil)

Directions:

• In a large skillet, brown chicken in 2 tablesppons of cooking oil. Set aside.
• In the same skillet, sauté the minced garlic and onion with 1 tablesppon of oil.  When garlic starts to change color into golden brown, add chicken.
• Add tomato sauce.  Cover and  let it cook on medium heat for 10 minutes.
• Add potatoes, carrots, and garbanzos.  Cover and let it simmer for another 15minutes.
• Add the salt, black pepper, and bay leaves..
• Add bell peppers.  Cover and let it simmer for another 10 minutes.

Tips

* Chicken is the meat used on this recipe. You can use any cut:  breast, thigh, legs, wings.  Pilipinos cook their chicken with the skin.  It adds flavor to dish because of it's high fat content.  For a healthier dish, use skinless chicken breasts or thighs.

* Pork can also be use but cooking should be adjusted. 

* Most Pilipinos use coconut or palm oil because of its goof flavor and it is very inexpensive.  However, studies have shown that they are the least healthiest naturally occuring oil.  Use Olive oil or vegetable oil for a heart-friendly meal.

Preparation time:  15 minutes

Cooking Time: 45 minutes

Servings:  6-8

Food for thought:

All About Oils:

Cooking at high temperatures can damage oils. The more omega 3 fatty acids in the oil, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. Hydrogenated oils are often used for cooking. Because these oil have already been "damaged" by chemical processing, they are less likely to be further damaged by heat. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. see more:

olive oil	walnut oil	coconut oil
canola oil	palm oil	peanut oil
sesame seed oil	flax seed oil	corn oil
cottonseed oil	soybean oil	safflower seed oil sunflower seed oil

War of the FATS

The Good Fats
Monounsaturated Fats	Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol)
Polyunsaturated Fats	Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.
The Bad Fats
Saturated Fats	Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol)
Trans Fats	Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol)