High Protein Tinolang Manok
Elevate your weeknight dinners with this nutritious and flavorful High Protein Tinolang Manok, a healthy twist on the classic Filipino chicken soup. Brimming with lean chicken breast, antioxidant-rich spinach or malunggay leaves, and tender wedges of chayote or green papaya, this hearty dish is packed with protein and essential nutrients. The addition of high-protein tofu is an optional yet fantastic choice for boosting the protein content even further. Infused with aromatics like ginger, garlic, and onion, and simmered in low-sodium chicken broth with a splash of fish sauce, this savory soup strikes the perfect balance of comforting and health-conscious. Ready in just 45 minutes, it's ideal for busy schedules and pairs wonderfully with steamed quinoa or brown rice for a wholesome, satisfying meal.
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Recipe Information
Ingredients
- 500 grams lean chicken breast
- 50 grams ginger
- 5 cloves garlic
- 1 medium onion
- 100 grams spinach or malunggay leaves
- 2 medium chayote or green papaya
- 4 cups low-sodium chicken broth
- 2 tablespoons fish sauce
- 2 tablespoons olive oil
- 200 grams high-protein tofu (optional, cubed)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 piece green chili pepper (optional, for heat)
Instructions
Peel and slice the ginger into thin strips, mince the garlic, and chop the onion finely.
Peel the chayote or green papaya, remove the seeds, and cut into bite-sized wedges.
Wash the spinach or malunggay leaves thoroughly and set aside.
Heat olive oil in a large pot over medium heat.
Sauté the ginger, garlic, and onion until aromatic and lightly golden, about 2-3 minutes.
Add the lean chicken breast (cut into chunks) to the pot and cook until lightly browned, about 5 minutes.
Pour in the low-sodium chicken broth, making sure the chicken is fully submerged. Bring to a boil.
Lower the heat to simmer, add the fish sauce, and season with salt and black pepper.
Add the chayote or green papaya wedges into the pot and cook until tender, about 10 minutes.
If using high-protein tofu, add it into the soup at this stage and let it heat through for 3-4 minutes.
Add the spinach or malunggay leaves and optionally the green chili pepper for a touch of heat. Simmer for an additional 2 minutes, just until the greens have wilted.
Taste and adjust seasoning, if needed, before serving.
Serve hot in bowls, optionally with a side of steamed quinoa or brown rice for an even higher protein meal.
Nutrition Facts
Calories |
405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.5 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 1379 mg | 60% | |
| Total Carbohydrate | 15.9 g | 6% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 4.5 g | ||
| Protein | 49.6 g | 99% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 197 mg | 15% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 904 mg | 19% | |
*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.
