Healthy Chicken Afritada Recipe for Easy Family Meals

Chicken Afritada is a beloved Filipino dish known for its rich tomato-based sauce and colorful medley of vegetables. Traditionally, it’s a comforting, hearty meal, but it can sometimes be heavy with oil and sodium.

That’s why I’m excited to share a healthy chicken afritada recipe that keeps all the authentic flavors while making it lighter and more nutritious. Using lean chicken breast, fresh vegetables, and wholesome ingredients, this version is perfect for those who want to enjoy a delicious Filipino classic without the guilt.

This recipe is easy to prepare, perfect for weeknight dinners or meal prepping. Plus, it’s packed with vitamins, protein, and fiber, making it a balanced and satisfying meal.

Whether you’re new to Filipino cooking or a long-time fan looking for a healthier twist, this healthy chicken afritada will quickly become a staple in your kitchen!

Why You’ll Love This Recipe

This healthy chicken afritada recipe is a perfect blend of flavor and nutrition. Unlike traditional versions that can be high in saturated fats and calories, this recipe uses skinless chicken breast and plenty of fresh vegetables to keep it light yet filling.

The tomato sauce is made from scratch, reducing the sodium and preservatives often found in store-bought sauces.

It’s also extremely versatile—you can swap in your favorite veggies or adjust the seasoning to suit your palate. Plus, this dish pairs beautifully with brown rice, quinoa, or even cauliflower rice for a low-carb option.

Whether you’re cooking for your family or prepping meals for the week, this recipe offers a wholesome, comforting meal with every bite.

Ingredients

• 1 lb skinless chicken breast, cut into bite-sized pieces
• 2 tbsp olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 cup tomato sauce (preferably homemade or low sodium)
• 1 cup water or low sodium chicken broth
• 1 medium red bell pepper, sliced
• 1 medium green bell pepper, sliced
• 1 medium carrot, sliced into rounds
• 1 medium potato, peeled and diced
• 1/2 cup green peas (fresh or frozen)
• 1 tbsp fish sauce or soy sauce (optional for flavor)
• Salt and black pepper to taste
• 1 tsp paprika (optional)
• 1 bay leaf

Equipment

• Large deep skillet or sauté pan with lid
• Cutting board and sharp knife
• Wooden spoon or spatula
• Measuring spoons and cups
• Bowl for prepping ingredients
• Stove or cooktop

Instructions

1. Prepare the chicken: Pat the chicken breast pieces dry with paper towels. This helps in browning later.
2. Sauté aromatics: Heat olive oil in a large skillet over medium heat. Add the chopped onions and cook until translucent, about 3-4 minutes. Then add the minced garlic and sauté for another 30 seconds until fragrant.
3. Brown the chicken: Add the chicken pieces to the skillet. Cook, stirring occasionally, until the chicken is lightly browned on all sides but not fully cooked through, about 5-6 minutes.
4. Add tomato sauce and liquids: Pour in the tomato sauce and water (or chicken broth). Stir to combine. Add the bay leaf and paprika. Let it come to a gentle boil, then reduce heat to low and cover the pan.
5. Simmer the chicken: Let the chicken simmer for 15 minutes, stirring occasionally. This allows the flavors to meld and chicken to cook through.
6. Add vegetables: Add the diced potatoes, carrots, and sliced bell peppers. Stir well, cover, and cook for another 10-12 minutes or until the vegetables are tender.
7. Finish with peas and seasoning: Stir in the green peas and fish sauce or soy sauce if using. Simmer uncovered for an additional 3-5 minutes. Taste and adjust salt and pepper as needed.
8. Remove bay leaf: Discard the bay leaf before serving.

Tips & Variations

For an even healthier twist, swap potatoes with sweet potatoes or butternut squash for added fiber and vitamins.

Use fresh tomatoes blended into a sauce for a more natural flavor instead of canned tomato sauce.

To make it spicier, add sliced chili peppers or a dash of cayenne pepper during cooking.

Try adding other vegetables like green beans or zucchini for more variety.

Nutrition Facts

Serving Suggestions

This healthy chicken afritada pairs wonderfully with fluffy brown rice or quinoa to soak up the flavorful sauce. For a low-carb alternative, serve it over cauliflower rice or steamed vegetables.

You can also complement it with a fresh side salad or some sautéed greens for extra nutrition. For those who love Filipino cuisine, try pairing this dish with All Recipes Chicken Rice and Vegetable Soup Ideas for a comforting meal combo.

If you’re interested in more healthy and delicious recipes, check out Veg Grilled Sandwich Recipes That Are Quick and Delicious or enjoy some comforting soup with the Apple Barn Pigeon Forge TN Vegetable Soup Recipe Guide.

Conclusion

Healthy chicken afritada is a wonderful way to enjoy a classic Filipino comfort food with a nutritious makeover. This recipe balances protein, veggies, and a savory tomato sauce without the excess fats and sodium typically found in traditional preparations.

It’s simple enough for busy nights but flavorful enough to impress family and friends.

With fresh ingredients and mindful cooking techniques, you’ll find this recipe perfect for meal prep or a satisfying dinner. Don’t hesitate to experiment with the vegetables and seasonings to make it your own.

I hope this healthy twist inspires you to enjoy more wholesome meals that nourish your body and delight your taste buds!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Healthy Chicken Afritada”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A nutritious twist on the classic Filipino chicken afritada using lean chicken and fresh vegetables. This dish is hearty, flavorful, and perfect for a balanced meal.”, “prepTime”: “PT15M”, “cookTime”: “PT35M”, “totalTime”: “PT50M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 lb boneless, skinless chicken breast, cut into chunks”, “1 tbsp olive oil”, “1 medium onion, chopped”, “3 cloves garlic, minced”, “2 medium tomatoes, chopped”, “1 cup low-sodium chicken broth”, “1 medium carrot, sliced”, “1 medium potato, cubed”, “1 red bell pepper, sliced”, “1 cup green peas”, “2 tbsp tomato paste”, “Salt and pepper to taste”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat olive oil in a pan over medium heat.”}, {“@type”: “HowToStep”, “text”: “Saut\u00e9 onion and garlic until fragrant.”}, {“@type”: “HowToStep”, “text”: “Add chicken and cook until lightly browned.”}, {“@type”: “HowToStep”, “text”: “Stir in tomatoes and tomato paste, cook for 3 minutes.”}, {“@type”: “HowToStep”, “text”: “Pour in chicken broth and bring to a boil.”}, {“@type”: “HowToStep”, “text”: “Add carrots and potatoes, simmer for 15 minutes.”}, {“@type”: “HowToStep”, “text”: “Add bell pepper and green peas, cook for another 5 minutes.”}, {“@type”: “HowToStep”, “text”: “Season with salt and pepper to taste.”}, {“@type”: “HowToStep”, “text”: “Serve hot with steamed rice.”}], “nutrition”: {“calories”: “320 kcal”, “proteinContent”: “35 g”, “fatContent”: “8 g”, “carbohydrateContent”: “25 g”}}