Low Fat Tinola
Indulge in the guilt-free comfort of Low Fat Tinola, a lighter twist on the traditional Filipino favorite. This wholesome chicken soup features tender, protein-packed boneless chicken breast, vibrant green papaya cubes, and nutrient-rich fresh spinach or malunggay leaves, all infused with the warm, aromatic flavors of ginger, garlic, and onion. The use of low-sodium chicken broth and a touch of olive or avocado oil ensures a heart-healthy meal without compromising on flavor. Perfect for a nourishing homemade dinner, this recipe is quick to prepare, taking just 15 minutes to prep and 30 minutes to cook. Serve piping hot for a satisfying dish that’s as friendly on the waistline as it is on the palate. Whether you're embracing Filipino cuisine or looking for a lightened-up chicken soup option, Low Fat Tinola is sure to be a delicious addition to your weeknight meal rotation.
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Recipe Information
Ingredients
- 500 grams Chicken breast, boneless and skinless
- 1 medium Green papaya, peeled and cubed
- 100 grams Fresh spinach leaves (or malunggay leaves)
- 30 grams Ginger, julienned
- 3 cloves Garlic, minced
- 1 medium Onion, chopped
- 2 tablespoons Fish sauce
- 4 cups Low-sodium chicken broth
- 2 cups Water
- 1 teaspoon Olive oil (or avocado oil for a lighter option)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, ground
Instructions
1. Heat the olive oil in a large pot over medium heat.
2. Add the ginger, garlic, and onion to the pot. Sauté for 2-3 minutes until aromatic and the onion turns translucent.
3. Add the chicken breast pieces to the pot and cook for 3-4 minutes, stirring occasionally, until the chicken is lightly browned on all sides.
4. Pour in the fish sauce and stir to coat the chicken evenly. Cook for 1-2 minutes.
5. Add the low-sodium chicken broth and water to the pot. Bring the mixture to a gentle boil, then reduce the heat to a simmer.
6. Let the chicken simmer for about 15-20 minutes, skimming off any foam or impurities that rise to the surface to keep the broth clear.
7. Add the cubed green papaya to the pot and cook for an additional 5-7 minutes, or until the papaya becomes tender but not mushy.
8. Season the soup with salt and black pepper to taste.
9. Stir in the fresh spinach (or malunggay leaves) and let it wilt for 1-2 minutes.
10. Serve hot in bowls, garnished with extra spinach or a slice of fresh ginger for an added touch of flavor.
Nutrition Facts
Calories |
329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.5 g | 8% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 1385 mg | 60% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 14.4 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 109 mg | 8% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 900 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.
