Low Fat Tinolang Manok
Enjoy a healthier twist on a classic Filipino favorite with this Low Fat Tinolang Manok recipe, perfect for those seeking a nutritious yet flavorful meal. This traditional chicken soup features tender skinless chicken pieces simmered in a light, aromatic broth infused with fresh ginger, garlic, and onion. Green papaya or chayote adds a satisfying texture, while fresh spinach or chili leaves provide a vibrant, nutrient-packed finish. With just a teaspoon of olive oil and optional low-sodium ingredients like fish sauce and chicken broth cube, this dish is ideal for those prioritizing wellness without sacrificing taste. Ready in just 45 minutes, this comforting and wholesome recipe is perfect served over steamed rice or enjoyed on its own as a hearty, low-fat soup.
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Recipe Information
Ingredients
- 500 grams Chicken breast or thighs (skinless, bone-in)
- 6 cups Water
- 30 grams Fresh ginger (sliced into thin strips)
- 4 cloves Garlic (minced)
- 1 medium White onion (sliced)
- 300 grams Green papaya or chayote (peeled and sliced into wedges)
- 2 cups Fresh spinach or chili leaves
- 1 tablespoon Fish sauce (optional, use low sodium for a healthier option)
- 1 piece Low-sodium chicken broth cube (optional, for added depth)
- 1 teaspoon Olive oil or vegetable oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
Heat 1 teaspoon of olive oil in a large pot over medium heat.
Sauté the garlic, onion, and ginger until fragrant, about 2-3 minutes.
Add the skinless chicken pieces, and lightly sauté until the surface turns white, about 2-3 minutes.
Pour in 6 cups of water and bring to a boil. Skim off any foam or impurities that rise to the surface.
Once boiling, lower the heat to medium and simmer for 20 minutes to allow the chicken to release its flavors into the broth.
Add the sliced green papaya or chayote, and continue simmering for another 10 minutes, or until the vegetable is tender.
If desired, stir in the fish sauce and chicken broth cube for added flavor. Adjust seasoning with salt and black pepper to taste.
Add the spinach or chili leaves in the last 2 minutes of cooking. Stir into the soup until just wilted.
Remove from heat, and serve hot with steamed rice or on its own as a comforting, low-fat soup.
Nutrition Facts
Calories |
1076 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.2 g | 31% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 425 mg | 142% | |
| Sodium | 3246 mg | 141% | |
| Total Carbohydrate | 43.0 g | 16% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 12.8 g | ||
| Protein | 167.0 g | 334% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 371 mg | 29% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2651 mg | 56% | |
*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.
