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
- 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
Step-by-step instructions
Step 1 · Heat olive oil in a large pan over medium heat
Heat olive oil in a large pan over medium heat. Sauté garlic and onion until fragrant and translucent.
Step 2 · Add chicken breast pieces
Add chicken breast pieces. Cook until lightly browned on all sides.
Step 3 · Stir in diced potatoes and carrots
Stir in diced potatoes and carrots. Sauté for 2 minutes to absorb flavors.
Step 4 · Pour in tomato sauce and water
Pour in tomato sauce and water. Add bay leaf. Mix well, then cover and simmer.
Step 5 · After 10 minutes
After 10 minutes, add red bell pepper and green peas. Season with salt and pepper. Continue simmering until vegetables are tender and chicken is cooked through.
Step 6 · Remove bay leaf
Remove bay leaf. Serve Afritada hot with a side of steamed rice or on its own for a lighter meal.
Why this recipe 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.
A note on tradition
Afritada is a classic dish enjoyed across the Philippines, with regional variations in ingredients and preparation. Traditionally served for lunch or special occasions, it brings families together at the dining table. Afritada is a common centerpiece during birthdays, fiestas, and Sunday gatherings, symbolizing Filipino hospitality and culinary creativity.