TriathlEats Recipe: Chicken Afritada

  • By Bethany Mavis
  • Published Mar 8, 2016
Photo: Clare Barboza

Refuel with this hearty tomato-based chicken stew, a favorite in Filipino cuisine.

1½ pounds chicken, cut into strips or 1-inch cubes
1 large potato, cut into 1-inch cubes
1 large carrot, peeled and cut into 1-inch chunks
1 medium red bell pepper, cut into 1-inch squares
1 medium onion, chopped
¼ cup green peas (can use frozen peas)
4 cloves garlic, minced
Half can (8 oz) tomato sauce
1 T fish sauce
Salt, to taste
3 T vegetable oil
White or brown rice (cooked)

Heat vegetable oil in a pan over medium-high heat. Sauté potatoes, carrots and bell pepper for about 5 minutes (until knife tender). Once cooked, remove from pan, leaving the remaining juices and oil in the pan, and set aside. Using the same pan, turn heat down to medium and sauté garlic and onion for about 3 minutes—be careful not to burn the garlic. Add the chicken and turn heat to medium-high to sear. Turn heat down to medium-low heat and let simmer for 10–15 minutes or until tender, stirring occasionally. The chicken should be almost fully cooked. Add the fish sauce and cook for 2–3 minutes. Add 1¼ cups water and the tomato sauce and bring to a boil on medium-high heat, then let it simmer for 5 minutes on medium heat. Add back the cooked vegetables plus the peas, and simmer for another 5 minutes. Add salt to taste. Remove from heat, and serve over steamed white or brown rice. Makes 3–4 servings.

Chef Tips

To make this dish vegan, use tofu as the protein and replace the fish sauce with soy sauce.

To make it gluten-free, use gluten-free soy sauce.

If you don’t have rice, try serving over whole-wheat pasta or quinoa.

RELATED: 7-Day Meal Plan For Triathletes

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FILED UNDER: Nutrition / Recipes TAGS:

Bethany Mavis

Bethany Mavis

Bethany Mavis is the managing editor of Triathlete magazine. She's a mom, rec soccer player, multiple half-marathon finisher and is learning daily how to become a better triathlete.

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