This week were applying our theme of balanced nutrition into the Filipino favorite, chicken Afritada.

Get cooking!


  • 3 tablespoons high-heat stable cooking oil (coconut, avocado or grapeseed)
  • 1-2 lbs. antibiotic-free, hormone-free chicken, cut into serving pieces
  • 1 medium onion, minced
  • 6 cloves minced garlic
  • 3 cups chicken broth
  • 1 (6 oz) can tomato paste
  • 1 large sweet potato or yam, cubed
  • 1 large carrot, cubed
  • ¼ head purple cabbage
  • 1 large bellpepper, cubed
  • 4 pieces dried bay leaves
  • 1 (15 oz) can sweet peas
  • ½ cup flat leaf parsley
  • Salt and pepper


  1. Heat oil in a pot.
  2. Sauté the onion until transluscent.
  3. Add the chicken slices. Continue to sauté until the chicken gets light brown.
  4. Add garlic and sauté for 30 seconds.
  5. Pour the chicken broth and add the tomato paste. Stir and let boil. Add the dried bay leaves. Cover the pot and simmer for 20 minutes.
  6. Add the sweet potato, carrot and cabbage. Simmer until vegetables and sweet potato are soft, about 10 minutes.
  7. Add bellpepper, sweet peas and parsley. Simmer for another 5 minutes.
  8. Add salt and pepper to taste.
  9. Serve with wild or black rice.

Let us know what you think!

Your Partner in Health,

Dr. Rayms