Chicken Afritada (Low Sodium)

Enjoy this heart-healthy Chicken Afritada recipe! Low in sodium, full of flavor, and easy to make, perfect for a delicious comforting Filipino meal.

Chicken Afritada is a classic Filipino dish that brings the warmth of a home-cooked meal to your table. It’s a flavorful tomato-based stew that’s typically hearty, savory, and a true comfort food. This is my low-sodium version that I made for those who want to enjoy the traditional taste on their health journey.

You’ll love this recipe because it’s packed with flavor and easy to make. The tender chicken, colorful vegetables, and rich tomato sauce make for a delicious meal that’s satisfying yet gentle on your heart.

By the way, you’ll enjoy my Chicken Adobo or if you want some Filipino type of noodles dish for dinner.

WHY YOU’LL LOVE THIS FILIPINO DISH

Low Sodium: This recipe is designed with your health in mind. Using low-sodium ingredients will keep your blood pressure in check.

Simple Ingredients: You don’t need any fancy ingredients—everything is easy to find at your grocery stores.

Beginner-Friendly: Even if you’ve never cooked before, this recipe will make it easy to prepare a delicious Filipino meal.

Full of Flavor: Despite being low in sodium, this Chicken Afritada is full of rich, comforting flavors that takes you back to the Mother Land.

Jump to:

• WHY YOU’LL LOVE THIS FILIPINO DISH
• THE BREAKDOWN
• HOW TO MAKE CHICKEN AFRITADA
• SUBSTITUTIONS
• VARIATIONS
• HOW TO STORE AND REHEAT
• WHAT TO SERVE
• Chicken Afritada (Low Sodium)

THE BREAKDOWN

You’ll need a mix of simple, wholesome ingredients. We’re using chicken tenderloins for a lean protein, fresh veggies like red potatoes, sweet mini peppers, and grape tomatoes for vibrant color and nutrition. The low sodium stew sauce and veggie broth keep the dish flavorful without the use of extra salt. Lastly, gluten-free tamari and lemon juice add a tangy, savory taste.

• Chicken Tenderloins
• juice of a lemon
• gluten-free tamari or low sodium soy sauce
• sweet onion
• minced garlic
• extra virgin olive oil
• low sodium Prego Traditional Italian Sauce
• veggie broth, low sodium
• red potatoes
• sweet mini peppers
• grape tomatoes
• frozen mixed veggies with peas
• cooked jasmine rice

HOW TO MAKE CHICKEN AFRITADA

1. Marinate the Chicken:

• In a medium bowl, combine the chicken tenderloins, tamari, and lemon juice. Mix well.
• Cover the bowl with cling wrap and refrigerate for at least 1 hour. For the best flavor, marinate overnight.

2. Cook the Chicken:

• Heat 1 tablespoon of olive oil in a skillet or frying pan over medium-high heat.
• Fry the marinated chicken tenderloins for about 4 minutes on each side until golden brown.
• Once cooked, set the chicken aside to cool. Then, chop the chicken into bite-sized 1-inch chunks.

3. Prepare the Afritada Sauce:

• In a dutch oven or large pot, heat the remaining 1 tablespoon of olive oil over medium heat.
• Add the slivered onion and minced garlic, sautéing until fragrant and the onion is tender.

4. Simmer the Vegetables:

• Pour in the low sodium Prego sauce and veggie broth. Add the bay leaves.
• Stir in the red potatoes and sweet mini peppers.
• Cover the pot and simmer on low heat for about 30 minutes, stirring every 10 minutes, until the potatoes are tender.

5. Combine Everything:

• Add the cooked chicken chunks, thawed mixed veggies, and grape tomatoes to the pot.
• Continue to simmer for another 5-10 minutes, allowing the flavors to meld together.

6. Serve:

Serve the Chicken Afritada in a bowl, paired with a side of cooked Jasmine Rice.

SUBSTITUTIONS

Chicken:

Bone-In Chicken: Substitute with bone-in chicken thighs or drumsticks for a richer flavor. You’ll may need to increase the cooking time. My family loves it this way.

Tomato Sauce:

Tomato Paste and Water: Use 4 oz of tomato paste mixed with 1 cup of water. Then dash of the Filipino vinegar for that tangy flavor.

Tamari/Soy Sauce:

Fish Sauce (Patis): For a more authentic Filipino taste, use a small amount of fish sauce instead of tamari or soy sauce. Be mindful of the sodium content if you’re watching your salt intake.

Veggie Broth:

Chicken Broth: You can use low-sodium chicken broth for a more traditional flavor.

Bay Leaves:

Dried Laurel Leaves: If you have dried laurel leaves (a common Filipino ingredient), use them in place of regular bay leaves for a more authentic touch.

VARIATIONS

Here are some other ideas to tweak this recipe. Be creative and let me know if you tried these out too!

Spicy Afritada:

• Add a chopped siling labuyo (Filipino bird’s eye chili) or a dash of cayenne pepper to the sauce for a spicy kick. Sometimes, I add in hot sauce.

Vegetarian Afritada:

• Replace the chicken with lots of hearty vegetables like eggplant, zucchini, or even tofu. I like adding more potatoes cause the sauce soaks up the taters and it’s super delish!

Sweet Style Afritada:

• Add sweet pineapple chunks and a bit of the juice for a sweet and tangy variation, similar to my Filipino sweet-style spaghetti.

Creamy Afritada:

• Stir in a little coconut milk (gata) towards the end of cooking for a creamy, rich sauce that adds a unique twist while keeping it Filipino.

HOW TO STORE AND REHEAT

Refrigeration:

Allow the Chicken Afritada to cool completely before storing. Transfer the dish to an airtight container. It will keep well in the refrigerator for up to 3-4 days.

Freezing:

Divide the Chicken Afritada into meal-sized portions and place them in airtight freezer-safe containers or heavy-duty freezer bags. Label with the date and freeze up to 2-3 months.

Reheat:

• Stovetop: Transfer the Chicken Afritada to a pot and heat over medium-low heat, stirring occasionally, until warmed through (about 5-10 minutes).

• Microwave: Place a portion in a microwave-safe dish, cover loosely, and microwave on medium power for 2-3 minutes, stirring halfway through.

WHAT TO SERVE

These are my favorite Filipino foods to serve with Chicken Afritada: