Low Sodium Tinolang Manok

Elevate your weeknight dinners with this comforting and heart-healthy **Low Sodium Tinolang Manok**, a Filipino classic reimagined for mindful eating. This nourishing chicken soup features tender, bone-in chicken pieces simmered with the vibrant flavors of fresh ginger, garlic, and onion, creating a savory, aromatic broth without excessive salt. Unripe papaya adds a subtly sweet, tender bite, while nutrient-packed **malunggay (moringa) leaves** bring a burst of green goodness. A touch of low sodium fish sauce enhances the dish with a light umami flavor, complemented by the gentle heat of optional green chilies. Perfectly balanced and easy to prepare in under an hour, this wholesome dish pairs beautifully with steamed rice for a satisfying meal that's as good for your soul as it is for your heart.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 kilogram Chicken (bone-in pieces, skin removed)
• 6 cups Water
• 1 thumb-sized piece Ginger (peeled and sliced into thin strips)
• 3 cloves Garlic (minced)
• 1 medium Onion (sliced into thin wedges)
• 1 medium Unripe papaya (peeled, seeded, and cut into wedges)
• 3 cups Malunggay (moringa) leaves or chili leaves (washed and stems removed)
• 2 pieces Green finger chili (whole, optional)
• 2 tablespoons Fish sauce (low sodium)
• 0.5 teaspoon Ground black pepper
• 1 tablespoon Cooking oil (vegetable or coconut oil)

Directions

Step 1

Heat the cooking oil in a large pot over medium heat.

Step 2

Sauté the garlic, onion, and ginger until the onion becomes translucent and fragrant, about 3-4 minutes.

Step 3

Add the chicken pieces to the pot and cook for 5-6 minutes, allowing them to brown slightly.

Step 4

Pour in the water and bring the mixture to a gentle boil. Skim off any impurities that rise to the surface for a clearer broth.

Step 5

Reduce the heat to low and simmer the chicken for 20 minutes, or until tender.

Step 6

Add the unripe papaya wedges and continue cooking for another 10 minutes, or until the papaya becomes soft but not mushy.

Step 7

Stir in the low sodium fish sauce and ground black pepper, adjusting to taste. Add the whole green finger chilies, if using, for a hint of heat.

Step 8

Turn off the heat and gently stir in the malunggay leaves. Allow them to wilt in the residual heat for 1-2 minutes.

Step 9

Serve the Low Sodium Tinolang Manok hot, either on its own or with steamed rice for a complete meal.

Nutrition Facts

Serving size	(3919.2g)

Amount per serving	% Daily Value*
Calories	2565.3

Total Fat 62.0g	0%
Saturated Fat 24.7g	0%
Polyunsaturated Fat 0g
Cholesterol 850mg	0%
Sodium 1911.8mg	0%
Total Carbohydrate 138.6g	0%
Dietary Fiber 27.0g	0%
Total Sugars 38.6g
Protein 387.2g	0%

Vitamin D 50IU	0%
Calcium 1694.3mg	0%
Iron 43.6mg	0%
Potassium 6419.4mg	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: 21.0%

Protein: 58.2%

Carbs: 20.8%