Heart-Healthy Tinolang Manok
Savor the nourishing goodness of Heart-Healthy Tinolang Manok, a Filipino-inspired chicken soup that’s both wholesome and flavorful. This lighter version of the classic Tinola features lean, skinless chicken breast simmered in a low-sodium broth, infused with the aromatic blend of fresh ginger, garlic, and onion. Packed with nutrient-rich ingredients like green papaya and malunggay (moringa) leaves, this comforting dish is thoughtfully crafted to support heart health. Using plant-based oil and minimal salt helps keep it light yet delicious, while serving it with steamed brown rice or quinoa boosts its nutritional value. Perfect for a cozy dinner, this simple, 50-minute recipe is an excellent choice for those seeking a balanced, healthy meal without sacrificing taste.
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Recipe Information
Ingredients
- 500 grams skinless, boneless chicken breast
- 4 cups low-sodium chicken broth
- 2 cups water
- 2 tablespoons fresh ginger, sliced thinly
- 3 cloves garlic, minced
- 1 medium onion, chopped
- 1 small green papaya, peeled, seeded, and cubed
- 1 cup malunggay (moringa) leaves
- 1 tablespoon low-sodium fish sauce
- 1 tablespoon plant-based oil (e.g., avocado oil)
- 0.5 teaspoon ground black pepper
- salt (optional, to taste)
Instructions
Heat the plant-based oil in a large pot over medium heat.
Sauté the minced garlic, sliced ginger, and chopped onion until fragrant, about 2-3 minutes.
Add the skinless chicken breast to the pot and cook for 3-5 minutes, turning occasionally, until lightly browned on all sides.
Pour in the low-sodium chicken broth and water. Bring the mixture to a gentle boil.
Lower the heat to a simmer and skim off any foam or impurities that rise to the surface.
Add the cubed green papaya to the pot and cook for 10-15 minutes, or until the papaya becomes tender.
Stir in the malunggay leaves, low-sodium fish sauce, and ground black pepper. Cook for an additional 2-3 minutes, until the leaves wilt.
Taste the soup and adjust the seasoning with a small pinch of salt if necessary (optional).
Turn off the heat and serve the Tinolang Manok hot with a side of steamed brown rice or quinoa for an added heart-healthy touch.
Nutrition Facts
Calories |
322 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 11% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 470 mg | 20% | |
| Total Carbohydrate | 17.3 g | 6% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 7.7 g | ||
| Protein | 41.6 g | 83% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 83 mg | 6% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 644 mg | 14% | |
*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.
