Afritada
Lunch • Philippines
About Afritada
Chicken or pork braised in tomato sauce with potatoes and bell peppers
How to Make Afritada (Traditional & Healthy Version)
Afritada is a beloved Filipino stew that features tender chicken simmered in a savory tomato-based sauce with an array of garden-fresh vegetables. Known for its vibrant color and comforting aroma, Afritada is a staple in many Filipino households, especially during family gatherings and festive occasions. The dish draws its name from the Spanish word 'fritada,' meaning 'fried,' as the meat is typically sautéed before simmering—an influence from centuries of Spanish presence in the Philippines. What sets Afritada apart is its balanced combination of protein, vegetables, and a slightly tangy tomato sauce, making it both satisfying and nutritious. The recipe is simple enough for everyday cooking yet flavorful enough to impress guests. By highlighting the natural flavors of the ingredients and using minimal oil, this healthy adaptation of traditional Afritada fits perfectly into a calorie-conscious lifestyle without sacrificing authenticity. Enjoy a true taste of the Philippines that is both heartwarming and wholesome.
Ingredients(for 1 bowl (approx. 350g) per serving)
- 250g Chicken breast (boneless, skinless (manok))
- 1 medium Potato (peeled and diced (patatas))
- 1 small Carrot (peeled and sliced (karot))
- 1 small Red bell pepper (seeded and sliced (siling pula))
- 1/3 cup Green peas (fresh or frozen)
- 1/2 cup Tomato sauce (unsweetened (sarsa ng kamatis))
- 2 cloves Garlic (minced (bawang))
- 1 small Onion (chopped (sibuyas))
- 1 piece Bay leaf (laurel leaf)
- 1 tablespoon Olive oil (or canola oil)
- to taste Salt & black pepper
- 1/2 cup Water
Instructions
- 1
Heat olive oil in a large pan over medium heat. Sauté garlic and onion until fragrant and translucent.
3 minutes
Sautéing onions until soft adds natural sweetness to the sauce.
- 2
Add chicken breast pieces. Cook until lightly browned on all sides.
4 minutes
Browning locks in the chicken’s juices and flavor.
- 3
Stir in diced potatoes and carrots. Sauté for 2 minutes to absorb flavors.
2 minutes
Cut vegetables evenly for uniform cooking.
- 4
Pour in tomato sauce and water. Add bay leaf. Mix well, then cover and simmer.
2 minutes
Simmering with bay leaf enhances aroma and depth.
Why This Dish is Healthy
Choosing lean chicken breast and plenty of vegetables makes this Afritada low in saturated fat and high in nutrients. Minimal oil and no added sugar in the sauce help reduce overall calories, making it suitable for weight management and heart health. This version is also free from processed meats and additives, staying true to wholesome Filipino home cooking.
This healthy Afritada recipe is rich in lean protein from chicken breast and packed with vitamins, fiber, and minerals from potatoes, carrots, bell peppers, and peas. Using minimal olive oil keeps saturated fat low, while the variety of vegetables provides antioxidants such as vitamin C, beta-carotene, and potassium. The tomato-based sauce offers lycopene, supporting heart health. Enjoy a nourishing, balanced meal that fits well within a calorie-controlled diet.
Pro Tips
- 💡Marinate chicken in a little calamansi juice or lemon for extra flavor.
- 💡Use homemade tomato sauce for a fresher taste and less sodium.
- 💡For a thicker sauce, simmer uncovered for the last few minutes.
Storage & Serving
Cool leftovers completely before storing. Place in an airtight container and refrigerate for up to 3 days. Reheat gently on the stovetop or microwave until piping hot. Afritada can be frozen for up to 1 month.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 135.0 kcal |
| Protein | 13.0 g |
| Carbohydrates | 7.0 g |
| Total Fat | 6.0 g |
| Fiber | 1.0 g |
