Low Fat Tinolang Manok

Delight in the comforting flavors of *Low Fat Tinolang Manok*, a healthier twist on the traditional Filipino chicken soup. This guilt-free dish combines tender, skinless chicken breast or thighs, fragrant ginger, and nutrient-packed vegetables like green papaya or chayote, all simmered to perfection in a light, flavorful broth. Infused with the goodness of fresh spinach or chili leaves, this hearty soup is a low-fat, low-sodium alternative to the classic while retaining its signature warmth and earthy taste. Perfect for a cozy meal or a wholesome dinner, it can be enjoyed on its own or paired with steamed rice. Easy to prepare in under an hour, this recipe is a must-try for lovers of Filipino cuisine seeking a lighter, health-conscious option.

Nutriscore Rating: 77/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Heat 1 teaspoon of olive oil in a large pot over medium heat.

Step 2

Sauté the garlic, onion, and ginger until fragrant, about 2-3 minutes.

Step 3

Add the skinless chicken pieces, and lightly sauté until the surface turns white, about 2-3 minutes.

Step 4

Pour in 6 cups of water and bring to a boil. Skim off any foam or impurities that rise to the surface.

Step 5

Once boiling, lower the heat to medium and simmer for 20 minutes to allow the chicken to release its flavors into the broth.

Step 6

Add the sliced green papaya or chayote, and continue simmering for another 10 minutes, or until the vegetable is tender.

Step 7

If desired, stir in the fish sauce and chicken broth cube for added flavor. Adjust seasoning with salt and black pepper to taste.

Step 8

Add the spinach or chili leaves in the last 2 minutes of cooking. Stir into the soup until just wilted.

Step 9

Remove from heat, and serve hot with steamed rice or on its own as a comforting, low-fat soup.

Nutrition Facts

Serving size	(2586.1g)

Amount per serving	% Daily Value*
Calories	1076.4

Total Fat 24.2g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 0g
Cholesterol 425mg	0%
Sodium 3245.7mg	0%
Total Carbohydrate 43.0g	0%
Dietary Fiber 11.3g	0%
Total Sugars 12.8g
Protein 167.0g	0%

Vitamin D 25IU	0%
Calcium 371.3mg	0%
Iron 9.5mg	0%
Potassium 2650.7mg	0%

*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.

Source of Calories

Fat: 20.6%

Protein: 63.1%

Carbs: 16.3%