Heart-Healthy Tinola
Immerse yourself in the comforting flavors of *Heart-Healthy Tinola*, a nutritious twist on the classic Filipino chicken soup. Packed with lean chicken breast, antioxidant-rich ginger, and vitamin-laden green papaya, this recipe is perfect for a wholesome, low-sodium meal. Fresh malunggay (moringa) leaves or spinach deliver a powerful nutrient boost, while extra virgin olive oil keeps the dish heart-healthy without sacrificing flavor. Simmered in a fragrant low-sodium chicken broth, this lighter version of tinola retains its signature warmth and satisfying taste with deliciously seasoned undertones of garlic and fish sauce. Ready in under 45 minutes, it’s an ideal go-to for health-conscious foodies seeking comfort without compromise. Serve this hearty soup piping hot for a meal that combines nourishment and tradition in every bowl!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, diced
- 4 pieces garlic cloves, minced
- 1 thumb-sized piece ginger, julienned
- 4 cups low-sodium chicken broth
- 1 small green papaya, sliced into wedges
- 2 cups malunggay (moringa) leaves or spinach
- 1 teaspoon fish sauce (optional, low-sodium)
- 0.5 teaspoon ground black pepper
- 1 cup water
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
Heat the olive oil in a large pot over medium heat.
Add the diced onion, minced garlic, and ginger to the pot and sauté for 2–3 minutes until fragrant.
Add the chicken pieces to the pot and cook for 5–7 minutes, stirring occasionally, until lightly browned on all sides.
Pour in the low-sodium chicken broth and 1 cup of water. Bring to a boil.
Reduce the heat to a simmer, cover, and cook for 10 minutes until the chicken is tender.
Add the sliced green papaya to the pot and continue to simmer for another 10 minutes until the papaya becomes soft but not mushy.
Stir in the malunggay (moringa) leaves or spinach, and season with ground black pepper and optional low-sodium fish sauce. Simmer for 1–2 additional minutes until the greens are wilted.
Taste the soup and adjust the seasoning with black pepper or fish sauce, as needed.
Serve hot in bowls, garnished with additional herbs if desired.
Nutrition Facts
Calories |
1376 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.1 g | 51% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 875 mg | 38% | |
| Total Carbohydrate | 64.2 g | 23% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 14.7 g | ||
| Protein | 204.0 g | 408% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 880 mg | 68% | |
| Iron | 21.6 mg | 120% | |
| Potassium | 3054 mg | 65% | |
*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.
