Low Sodium Tinola
Experience the comforting warmth of *Low Sodium Tinola*, a heart-healthy twist on the beloved Filipino chicken soup. This dish combines tender chicken, nutrient-packed moringa leaves (or spinach), and delicately sweet green papaya, all simmered in a fragrant broth infused with fresh ginger, garlic, and onion. Using low sodium chicken broth and an optional splash of low sodium fish sauce, this recipe keeps the sodium levels in check without sacrificing flavor. The vibrant medley of natural ingredients ensures a wholesome, satisfying meal, perfect as a light soup or served with steamed rice for a heartier option. Simple, aromatic, and nourishing, this low sodium Tinola is a must-try for those seeking a delicious, health-conscious home-cooked meal.
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Ingredients
- 1 lb Chicken (bone-in, skinless pieces such as thighs or drumsticks)
- 2 cups Green papaya (peeled, seeded, and sliced into wedges)
- 2 cups Fresh moringa leaves (or spinach as a substitute)
- 2 tbsp Ginger (peeled and sliced into thin strips)
- 3 cloves Garlic (minced)
- 1 medium Yellow onion (chopped)
- 4 cups Low sodium chicken broth (unsalted or reduced sodium)
- 1 tbsp Fish sauce (low sodium or omit for a no-sodium option)
- 1 tbsp Coconut oil (or vegetable oil)
- 2 cups Water
- 0.5 tsp Ground black pepper
- 2 pieces Green chili peppers (optional, whole)
Directions
Step 1
Heat the coconut oil in a large pot over medium heat.
Step 2
Sauté the garlic, onion, and ginger until aromatic, about 2-3 minutes.
Step 3
Add the chicken pieces to the pot and cook for 5-7 minutes, turning occasionally, until lightly browned.
Step 4
Pour in the low sodium chicken broth and water. Bring the mixture to a boil, then lower the heat to a simmer.
Step 5
Skim off any foam or scum that forms on the surface of the broth.
Step 6
Add the green papaya wedges and cook for 10-15 minutes, or until they are tender but not mushy.
Step 7
Stir in the moringa leaves (or spinach) and green chili peppers, and let the soup simmer for another 2-3 minutes.
Step 8
Season with ground black pepper and fish sauce (if using). Taste and adjust seasoning as needed, keeping it low sodium by relying on the natural flavors of the ingredients.
Step 9
Serve the Tinola hot as a soup or alongside steamed rice for a complete meal.
Nutrition Facts
| Serving size | (2849.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1635.7 |
| Total Fat 82.8g | 0% |
| Saturated Fat 30.3g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 385.6mg | 0% |
| Sodium 1468.3mg | 0% |
| Total Carbohydrate 98.8g | 0% |
| Dietary Fiber 17.3g | 0% |
| Total Sugars 34.2g | |
| Protein 144.6g | 0% |
| Vitamin D 31.8IU | 0% |
| Calcium 811.4mg | 0% |
| Iron 19.8mg | 0% |
| Potassium 3385.0mg | 0% |
Source of Calories