Heart-Healthy Tinola
Elevate your dinner table with this "Heart-Healthy Tinola," a nourishing twist on the classic Filipino comfort dish. This recipe swaps traditional cuts of chicken for lean, boneless, skinless chicken breasts and uses extra virgin olive oil for a heart-friendly boost. Infused with the fragrant trio of garlic, ginger, and onion, this savory broth is loaded with tender green papaya and vibrant malunggay (moringa) leaves or spinach, offering a powerhouse of nutrients. Made with low-sodium chicken broth and a touch of optional low-sodium fish sauce, it’s perfect for those watching their sodium intake without compromising on flavor. Quick to prepare in under 45 minutes, this light yet satisfying soup is ideal for weeknight dinners or when you crave a wholesome, warming meal. With its delicious, guilt-free ingredients and comforting flavors, this "Heart-Healthy Tinola" is the perfect way to nurture both your palate and your well-being!
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Ingredients
- 500 grams boneless, skinless chicken breast
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, diced
- 4 pieces garlic cloves, minced
- 1 thumb-sized piece ginger, julienned
- 4 cups low-sodium chicken broth
- 1 small green papaya, sliced into wedges
- 2 cups malunggay (moringa) leaves or spinach
- 1 teaspoon fish sauce (optional, low-sodium)
- 0.5 teaspoon ground black pepper
- 1 cup water
Directions
Step 1
Cut the chicken breast into bite-sized pieces and set aside.
Step 2
Heat the olive oil in a large pot over medium heat.
Step 3
Add the diced onion, minced garlic, and ginger to the pot and sauté for 2–3 minutes until fragrant.
Step 4
Add the chicken pieces to the pot and cook for 5–7 minutes, stirring occasionally, until lightly browned on all sides.
Step 5
Pour in the low-sodium chicken broth and 1 cup of water. Bring to a boil.
Step 6
Reduce the heat to a simmer, cover, and cook for 10 minutes until the chicken is tender.
Step 7
Add the sliced green papaya to the pot and continue to simmer for another 10 minutes until the papaya becomes soft but not mushy.
Step 8
Stir in the malunggay (moringa) leaves or spinach, and season with ground black pepper and optional low-sodium fish sauce. Simmer for 1–2 additional minutes until the greens are wilted.
Step 9
Taste the soup and adjust the seasoning with black pepper or fish sauce, as needed.
Step 10
Serve hot in bowls, garnished with additional herbs if desired.
Nutrition Facts
| Serving size | (2348.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1376.2 |
| Total Fat 40.1g | 0% |
| Saturated Fat 8.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 425mg | 0% |
| Sodium 875.4mg | 0% |
| Total Carbohydrate 64.2g | 0% |
| Dietary Fiber 12.4g | 0% |
| Total Sugars 14.7g | |
| Protein 204.0g | 0% |
| Vitamin D 25IU | 0% |
| Calcium 880.5mg | 0% |
| Iron 21.6mg | 0% |
| Potassium 3053.8mg | 0% |
Source of Calories