Low Sodium Tinolang Manok
Discover the comforting flavors of Filipino cuisine with this Low Sodium Tinolang Manok, a healthy twist on a beloved classic. This heartwarming chicken soup is simmered with aromatic ginger, garlic, and onions, creating a flavorful broth without relying heavily on salt. Tender bone-in chicken pieces, nutrient-rich malunggay (moringa) leaves, and unripe papaya come together to deliver a wholesome dish packed with nutrients and natural sweetness. Finished with a touch of low sodium fish sauce and optional green finger chilies for a gentle kick, this recipe is perfect for those seeking a lighter, low-sodium meal option. Serve it hot with steamed rice for an authentic and satisfying Filipino meal that’s perfect for any occasion.
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Recipe Information
Ingredients
- 1 kilogram Chicken (bone-in pieces, skin removed)
- 6 cups Water
- 1 thumb-sized piece Ginger (peeled and sliced into thin strips)
- 3 cloves Garlic (minced)
- 1 medium Onion (sliced into thin wedges)
- 1 medium Unripe papaya (peeled, seeded, and cut into wedges)
- 3 cups Malunggay (moringa) leaves or chili leaves (washed and stems removed)
- 2 pieces Green finger chili (whole, optional)
- 2 tablespoons Fish sauce (low sodium)
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Cooking oil (vegetable or coconut oil)
Instructions
Heat the cooking oil in a large pot over medium heat.
Sauté the garlic, onion, and ginger until the onion becomes translucent and fragrant, about 3-4 minutes.
Add the chicken pieces to the pot and cook for 5-6 minutes, allowing them to brown slightly.
Pour in the water and bring the mixture to a gentle boil. Skim off any impurities that rise to the surface for a clearer broth.
Reduce the heat to low and simmer the chicken for 20 minutes, or until tender.
Add the unripe papaya wedges and continue cooking for another 10 minutes, or until the papaya becomes soft but not mushy.
Stir in the low sodium fish sauce and ground black pepper, adjusting to taste. Add the whole green finger chilies, if using, for a hint of heat.
Turn off the heat and gently stir in the malunggay leaves. Allow them to wilt in the residual heat for 1-2 minutes.
Serve the Low Sodium Tinolang Manok hot, either on its own or with steamed rice for a complete meal.
Nutrition Facts
Calories |
2565 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 24.7 g | 123% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 850 mg | 283% | |
| Sodium | 1912 mg | 83% | |
| Total Carbohydrate | 138.6 g | 50% | |
| Dietary Fiber | 27.0 g | 96% | |
| Total Sugars | 38.6 g | ||
| Protein | 387.2 g | 774% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 1694 mg | 130% | |
| Iron | 43.6 mg | 242% | |
| Potassium | 6419 mg | 137% | |
*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.
