Heart-Healthy Tinola

Elevate your dinner table with this "Heart-Healthy Tinola," a nourishing twist on the classic Filipino comfort dish. This recipe swaps traditional cuts of chicken for lean, boneless, skinless chicken breasts and uses extra virgin olive oil for a heart-friendly boost. Infused with the fragrant trio of garlic, ginger, and onion, this savory broth is loaded with tender green papaya and vibrant malunggay (moringa) leaves or spinach, offering a powerhouse of nutrients. Made with low-sodium chicken broth and a touch of optional low-sodium fish sauce, it’s perfect for those watching their sodium intake without compromising on flavor. Quick to prepare in under 45 minutes, this light yet satisfying soup is ideal for weeknight dinners or when you crave a wholesome, warming meal. With its delicious, guilt-free ingredients and comforting flavors, this "Heart-Healthy Tinola" is the perfect way to nurture both your palate and your well-being!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken breast
• 1 tablespoon extra virgin olive oil
• 1 medium yellow onion, diced
• 4 pieces garlic cloves, minced
• 1 thumb-sized piece ginger, julienned
• 4 cups low-sodium chicken broth
• 1 small green papaya, sliced into wedges
• 2 cups malunggay (moringa) leaves or spinach
• 1 teaspoon fish sauce (optional, low-sodium)
• 0.5 teaspoon ground black pepper
• 1 cup water

Directions

Step 1

Cut the chicken breast into bite-sized pieces and set aside.

Step 2

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

Step 3

Add the diced onion, minced garlic, and ginger to the pot and sauté for 2–3 minutes until fragrant.

Step 4

Add the chicken pieces to the pot and cook for 5–7 minutes, stirring occasionally, until lightly browned on all sides.

Step 5

Pour in the low-sodium chicken broth and 1 cup of water. Bring to a boil.

Step 6

Reduce the heat to a simmer, cover, and cook for 10 minutes until the chicken is tender.

Step 7

Add the sliced green papaya to the pot and continue to simmer for another 10 minutes until the papaya becomes soft but not mushy.

Step 8

Stir in the malunggay (moringa) leaves or spinach, and season with ground black pepper and optional low-sodium fish sauce. Simmer for 1–2 additional minutes until the greens are wilted.

Step 9

Taste the soup and adjust the seasoning with black pepper or fish sauce, as needed.

Step 10

Serve hot in bowls, garnished with additional herbs if desired.

Nutrition Facts

Serving size	2348.2 grams (2348.2g)

Amount per serving	% Daily Value*
Calories	1376

Total Fat 40.10g	51%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 0.00g
Cholesterol 425mg	142%
Sodium 875mg	38%
Total Carbohydrate 64.20g	23%
Dietary Fiber 12.40g	44%
Total Sugars 14.70g
Protein 204.00g	408%

Vitamin D 25IU	125%
Calcium 881mg	68%
Iron 22mg	120%
Potassium 3054mg	65%

*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: 25.2%

Protein: 56.9%

Carbs: 17.9%