Low Fat Tinola
Experience the comforting flavors of the Philippines with this Low Fat Tinola, a lighter take on the traditional chicken soup that’s both nourishing and delicious. This recipe features tender, protein-rich boneless chicken breast simmered in a fragrant broth infused with fresh ginger, garlic, and onion. Packed with the subtle sweetness of green papaya and the vibrant earthiness of fresh spinach (or malunggay leaves), this dish is as wholesome as it is flavorful. Made with low-sodium chicken broth and just a touch of olive oil, it’s perfect for those seeking a hearty, low-fat meal. Ready in just 45 minutes, this Tinola is a healthy and satisfying option for weeknight dinners or cozy lunches. Serve it steaming hot, and savor every spoonful of this guilt-free comfort food!
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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
Directions
Step 1
1. Heat the olive oil in a large pot over medium heat.
Step 2
2. Add the ginger, garlic, and onion to the pot. Sauté for 2-3 minutes until aromatic and the onion turns translucent.
Step 3
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.
Step 4
4. Pour in the fish sauce and stir to coat the chicken evenly. Cook for 1-2 minutes.
Step 5
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.
Step 6
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.
Step 7
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.
Step 8
8. Season the soup with salt and black pepper to taste.
Step 9
9. Stir in the fresh spinach (or malunggay leaves) and let it wilt for 1-2 minutes.
Step 10
10. Serve hot in bowls, garnished with extra spinach or a slice of fresh ginger for an added touch of flavor.
Nutrition Facts
| Serving size | (2722.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1254.3 |
| Total Fat 26.8g | 0% |
| Saturated Fat 6.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 425mg | 0% |
| Sodium 5664.6mg | 0% |
| Total Carbohydrate 81.2g | 0% |
| Dietary Fiber 13.5g | 0% |
| Total Sugars 49.4g | |
| Protein 172.4g | 0% |
| Vitamin D 65IU | 0% |
| Calcium 346.1mg | 0% |
| Iron 9.8mg | 0% |
| Potassium 3160.5mg | 0% |
Source of Calories