Heart-Healthy Chicken Tinola
Elevate your mealtime with Heart-Healthy Chicken Tinola, a nourishing Filipino soup that's as wholesome as it is delicious. Crafted with tender, lean chicken breast, vibrant green papaya wedges, and fresh water spinach, this lighter version of the classic tinola is infused with the aromatic flavors of ginger, garlic, and onion. Simmered in low-sodium chicken broth and seasoned with reduced-sodium fish sauce, this recipe is perfect for those seeking a flavorful yet heart-conscious option. Ready in just an hour, this warm and comforting dish is both easy to prepare and packed with nutrients—perfect for a healthy family dinner or a satisfying lunch.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams chicken breast, boneless and skinless
- 4 cups low-sodium chicken broth
- 50 grams ginger, peeled and sliced into thin strips
- 3 cloves garlic, minced
- 1 medium onion, sliced
- 250 grams green papaya, peeled and cut into wedges
- 100 grams water spinach (kangkong) or baby spinach
- 2 tablespoons fish sauce, reduced sodium
- 0.5 teaspoons black pepper, freshly ground
- 1 tablespoon canola oil
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
In a large pot, heat canola oil over medium heat. Add the sliced ginger and minced garlic. Sauté until they become fragrant, about 2 minutes.
Add the sliced onion to the pot and cook until translucent, about another 2 minutes.
Add the chicken pieces to the pot. Cook and stir until the chicken is slightly browned on the outside, approximately 5 minutes.
Pour in the low-sodium chicken broth and bring the mixture to a boil.
Once boiling, add the green papaya wedges and reduce the heat to a simmer.
Season the soup with reduced sodium fish sauce and black pepper, stirring well.
Allow the soup to simmer for about 20 minutes, or until the chicken is cooked through and the papaya is tender.
Add the water spinach (kangkong) or baby spinach to the pot and simmer for an additional 3 minutes, until the greens are wilted and tender.
Taste and adjust seasoning if needed, keeping in mind the heart-healthy theme.
Serve the Chicken Tinola hot, as a comforting and nutritious meal.
Nutrition Facts
Calories |
1274 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.5 g | 46% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 1748 mg | 76% | |
| Total Carbohydrate | 62.7 g | 23% | |
| Dietary Fiber | 10.4 g | 37% | |
| Total Sugars | 26.5 g | ||
| Protein | 174.1 g | 348% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 246 mg | 19% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2523 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
