Heart-Healthy Tinolang Manok

Discover the nourishing flavors of Heart-Healthy Tinolang Manok, a light and wholesome Filipino chicken soup perfect for clean eating and nutritious meals. This guilt-free version of the beloved classic features tender, skinless chicken breast simmered in a fragrant broth infused with fresh ginger, garlic, and onion. Enhanced with low-sodium chicken stock and enriched with nutrient-rich green papaya and malunggay (moringa) leaves, this dish is as healthy as it is comforting. With a quick 15-minute prep time and heart-conscious ingredients like plant-based oil and low-sodium fish sauce, it’s a breeze to prepare and ideal for those embracing a heart-healthy lifestyle. Serve it hot alongside steamed brown rice or quinoa for a balanced and satisfying meal that your whole family will love.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams skinless, boneless chicken breast
• 4 cups low-sodium chicken broth
• 2 cups water
• 2 tablespoons fresh ginger, sliced thinly
• 3 cloves garlic, minced
• 1 medium onion, chopped
• 1 small green papaya, peeled, seeded, and cubed
• 1 cup malunggay (moringa) leaves
• 1 tablespoon low-sodium fish sauce
• 1 tablespoon plant-based oil (e.g., avocado oil)
• 0.5 teaspoon ground black pepper
• 0 salt (optional, to taste)

Directions

Step 1

Heat the plant-based oil in a large pot over medium heat.

Step 2

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

Step 3

Add the skinless chicken breast to the pot and cook for 3-5 minutes, turning occasionally, until lightly browned on all sides.

Step 4

Pour in the low-sodium chicken broth and water. Bring the mixture to a gentle boil.

Step 5

Lower the heat to a simmer and skim off any foam or impurities that rise to the surface.

Step 6

Add the cubed green papaya to the pot and cook for 10-15 minutes, or until the papaya becomes tender.

Step 7

Stir in the malunggay leaves, low-sodium fish sauce, and ground black pepper. Cook for an additional 2-3 minutes, until the leaves wilt.

Step 8

Taste the soup and adjust the seasoning with a small pinch of salt if necessary (optional).

Step 9

Turn off the heat and serve the Tinolang Manok hot with a side of steamed brown rice or quinoa for an added heart-healthy touch.

Nutrition Facts

Serving size	2542.2 grams (2542.2g)

Amount per serving	% Daily Value*
Calories	1332

Total Fat 38.40g	49%
Saturated Fat 8.00g	40%
Polyunsaturated Fat 0.00g
Cholesterol 425mg	142%
Sodium 1597mg	69%
Total Carbohydrate 63.00g	23%
Dietary Fiber 10.90g	39%
Total Sugars 20.40g
Protein 191.60g	383%

Vitamin D 5IU	25%
Calcium 633mg	49%
Iron 16mg	89%
Potassium 2702mg	57%

*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: 25.3%

Protein: 56.2%

Carbs: 18.5%