Low Sodium Chicken Tinola
Delight in the comforting flavors of *Low Sodium Chicken Tinola*, a healthy spin on the classic Filipino soup. This heartwarming recipe features tender chicken thighs simmered in a fragrant broth infused with garlic, ginger, and onion. Low-sodium fish sauce adds a gentle savoriness, while green papaya and malunggay leaves (or spinach) bring natural sweetness and a burst of nutrients. Perfectly balanced and light, this soup is ideal for those watching their sodium intake without compromising taste. Ready in just under an hour, this one-pot wonder makes a wholesome and satisfying meal when paired with steamed rice. Enjoy the rich traditions of Filipino cuisine in a health-conscious way! Keywords: low sodium Chicken Tinola, Filipino soup recipe, healthy chicken soup, easy one-pot dish, green papaya recipe.
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Recipe Information
Ingredients
- 1.5 pounds chicken thighs
- 6 cups water
- 1 medium, chopped onion
- 4 minced garlic cloves
- 2 inches, sliced into matchsticks ginger
- 1 small, peeled and cut into wedges green papaya
- 2 cups malunggay leaves (or spinach)
- 1 tablespoon fish sauce (low sodium)
- 0.5 teaspoon black pepper
- 2 tablespoons cooking oil
Instructions
Heat the cooking oil in a large pot over medium heat. Add the chopped onion and sauté for about 3 minutes or until translucent.
Add the garlic and ginger, and continue to sauté for another 2 minutes until fragrant.
Introduce the chicken thighs to the pot, cooking each side until lightly browned, about 5-7 minutes.
Pour the 6 cups of water into the pot, bringing it to a boil. Once boiling, lower the heat and let it simmer.
Add the low sodium fish sauce and black pepper, stirring well to combine. Let it simmer for 25-30 minutes, skimming off any foam that rises to the top.
Add the green papaya wedges and continue to simmer for another 10 minutes until the papaya is tender.
Finally, stir in the malunggay leaves (or substitute with spinach) and cook for 2 minutes until wilted.
Taste and adjust the seasoning if necessary, then serve hot with steamed rice.
Nutrition Facts
Calories |
503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 34% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 179 mg | 60% | |
| Sodium | 272 mg | 12% | |
| Total Carbohydrate | 19.8 g | 7% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 7.1 g | ||
| Protein | 50.3 g | 101% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 181 mg | 14% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 803 mg | 17% | |
*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.
