Healthy Chicken Menudo

Ingredients

• 454 g (1 lb)boneless chicken breast, cubed
• 1 mediumcarrot, cubed
• 1 mediumbaking potato, cubed
• 1 smallred bell pepper, cut into squares
• 1 smallgreen bell pepper, cut into squares
• 60 ml (1/4 cup)raisins
• 1 mediumred onion
• 4 clovesgarlic, crushed
• 227 g (8 oz)tomato sauce
• 3 to 4 tablespoonslight soy sauce
• 1/2lime
• 1 teaspoongarlic powder
• 355 ml (1 1/2 cups)low-sodium chicken broth
• 45 ml (3 tablespoons)safflower oil
• to tastesalt and ground black pepper

Instructions

1. 1

   Marinate the chicken

   Put the chicken in a bowl. Add the lime juice, soy sauce and garlic powder, then mix to coat. Leave to marinate for 30 minutes.

2. 2

   Heat the oil

   Heat a pan and add the safflower oil.

3. 3

   Soften the aromatics

   When the oil is hot, sauté the onion and garlic until the onion softens.

4. 4

   Brown the chicken

   Add the marinated chicken and cook until it turns light brown.

5. 5

   Add the tomato

   Pour in the tomato sauce and stir.

6. 6

   Reduce the sauce

   Add the chicken broth and bring it to a boil. Cook uncovered over medium heat until the sauce has reduced by half.

7. 7

   Cook the vegetables

   Add the raisins, carrot and potato. Cover the pan and cook over low to medium heat for 8 to 10 minutes.

8. 8

   Add the peppers

   Stir in the bell peppers and cook for 5 minutes. Add more chicken broth or water if needed.

9. 9

   Season the stew

   Add ground black pepper to taste.

10. 10

    Serve the menudo

    Transfer the menudo to a serving plate and serve.

11. 11

    Enjoy the meal

    Share and enjoy.

What is chicken menudo?

Menudo is a Filipino tomato-based stew, commonly made with pork, vegetables and sometimes liver. This version uses cubed chicken breast instead, with potato, carrot, peppers and raisins for a mix of savoury and sweet flavours.

Marinating the chicken before it goes into the pan seasons it throughout, while the tomato sauce and broth form a rich, gently reduced base.

Nutrition and macros by portion

The nutrition label shows one serving as written: 394 calories, 38g protein, 25g carbs, 13g fat.

Chicken breast supplies most of the protein, while the potato, raisins and vegetables contribute much of the carbohydrate. Safflower oil is the main source of fat, with soy sauce and broth contributing much of the sodium. Serve with extra vegetables and a moderate portion of rice to balance the plate.

The marinade and aromatics

Chicken: Lime, soy sauce and garlic powder season the breast during its 30-minute rest. Cut the chicken into similarly sized cubes so it cooks at a similar rate.

Onion and garlic: Sauté them until the onion is soft before adding the chicken. This gives the stew a savoury starting point without letting the garlic brown too much.

Getting the sauce right

Tomato and broth: Stir the tomato sauce into the browned chicken, then add the broth and bring the mixture to a boil. Leaving the pan uncovered lets the sauce reduce by half, as the recipe directs.

Consistency: Keep an eye on the pan as it reduces; if the stew becomes too thick later, loosen it with a little extra broth or water when adding the peppers.

Vegetable timing matters

Potato and carrot: These go in with the raisins and cook covered for 8 to 10 minutes. Cut them into even cubes and check that they are becoming tender before moving on.

Peppers: Add both colours near the end and cook for 5 minutes. This shorter cooking time helps them keep some shape and bite.

Balancing sweet and savoury

Raisins: Their sweetness contrasts with the tomato, soy and lime. Add them with the root vegetables so they have time to soften and flavour the sauce.

Seasoning: Soy sauce already contributes salt, so taste before adding extra salt. Finish with ground black pepper to taste.

Serving chicken menudo

Serve the stew hot, with steamed rice to catch the tomato sauce. A simple side of leafy greens or sliced cucumber can add freshness alongside the hearty potato and chicken.

For the best texture, serve once the vegetables are tender and the peppers have had their final 5 minutes in the pan.

Recipe notes & tips

• Marinate the chicken for the full 30 minutes for more even seasoning.
• Cut the potato and carrot into similar-sized cubes so they cook more evenly.
• Stir occasionally while the sauce reduces to prevent it catching on the bottom of the pan.
• Taste before adding salt because the soy sauce and broth are already seasoned.
• Add broth or water a little at a time if the sauce becomes too thick.

Variations

• Use calamansi: Swap the lime for calamansi juice if available.
• Add chicken liver: Include cooked liver for a more traditional menudo-style variation.
• Change the vegetables: Use other firm vegetables, keeping their cooking time in mind.
• Adjust the sweetness: Reduce the raisins for a less sweet sauce.
• Make it less salty: Choose reduced-sodium soy sauce and taste before adding salt.

Common mistakes to avoid

• Skipping the marinade: Give the chicken the full 30 minutes so the lime, soy and garlic powder can season it.
• Crowding the cubes: Cut the chicken evenly and avoid piling it too tightly in the pan so it can brown.
• Covering during reduction: Keep the pan uncovered while reducing the sauce by half, as a lid traps steam.
• Adding peppers too early: Add them after the root vegetables have cooked for 8 to 10 minutes so they do not become overly soft.
• Salting too soon: Check the seasoning near the end because soy sauce can make the stew salty.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat gently in a pan until hot throughout, adding a splash of water or broth if the sauce has thickened.

Frequently asked questions