Low Sodium Chicken Tinola
Savor the comforting flavors of "Low Sodium Chicken Tinola," a heartwarming Filipino soup that's both nourishing and light on sodium. This recipe puts a healthy twist on the classic Chicken Tinola by incorporating low-sodium fish sauce, making it perfect for those watching their salt intake. Tender chicken thighs are simmered with aromatic ginger, garlic, and onion, creating a fragrant broth that's further enhanced with sweet wedges of green papaya and nutrient-packed malunggay leaves (or spinach). With just 15 minutes of prep and a blend of wholesome, fresh ingredients, this dish is a wonderful way to enjoy a flavorful, low-sodium meal. Paired with steamed rice, it's the ultimate comfort food for any occasion.
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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
Directions
Step 1
Heat the cooking oil in a large pot over medium heat. Add the chopped onion and sauté for about 3 minutes or until translucent.
Step 2
Add the garlic and ginger, and continue to sauté for another 2 minutes until fragrant.
Step 3
Introduce the chicken thighs to the pot, cooking each side until lightly browned, about 5-7 minutes.
Step 4
Pour the 6 cups of water into the pot, bringing it to a boil. Once boiling, lower the heat and let it simmer.
Step 5
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.
Step 6
Add the green papaya wedges and continue to simmer for another 10 minutes until the papaya is tender.
Step 7
Finally, stir in the malunggay leaves (or substitute with spinach) and cook for 2 minutes until wilted.
Step 8
Taste and adjust the seasoning if necessary, then serve hot with steamed rice.
Nutrition Facts
| Serving size | (3150.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2234.6 |
| Total Fat 111.3g | 0% |
| Saturated Fat 27.6g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 639.6mg | 0% |
| Sodium 1180.2mg | 0% |
| Total Carbohydrate 99.7g | 0% |
| Dietary Fiber 18.4g | 0% |
| Total Sugars 25.2g | |
| Protein 230.8g | 0% |
| Vitamin D 47.6IU | 0% |
| Calcium 1208.1mg | 0% |
| Iron 28.0mg | 0% |
| Potassium 4268.2mg | 0% |
Source of Calories