High Protein Tinolang Manok

Packed with lean protein and nourishing vegetables, this High Protein Tinolang Manok is a healthy twist on a beloved Filipino dish. Featuring succulent chunks of chicken breast simmered in a flavorful broth infused with fresh ginger, garlic, and onion, this recipe is further boosted with the nutritional power of spinach or malunggay leaves and tender chayote or green papaya. For an extra protein punch, optional high-protein tofu cubes can be added, making it perfect for fitness enthusiasts or anyone looking to maintain a balanced diet. With its light yet satisfying taste, this low-sodium, nutrient-rich soup is ready in just 45 minutes and pairs beautifully with quinoa or brown rice for a complete, wholesome meal. Perfect for meal prep or hearty family dinners, this gluten-free and high-protein comfort food combines tradition with fitness-conscious living.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams lean chicken breast
• 50 grams ginger
• 5 cloves garlic
• 1 medium onion
• 100 grams spinach or malunggay leaves
• 2 medium chayote or green papaya
• 4 cups low-sodium chicken broth
• 2 tablespoons fish sauce
• 2 tablespoons olive oil
• 200 grams high-protein tofu (optional, cubed)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 piece green chili pepper (optional, for heat)

Directions

Step 1

Peel and slice the ginger into thin strips, mince the garlic, and chop the onion finely.

Step 2

Peel the chayote or green papaya, remove the seeds, and cut into bite-sized wedges.

Step 3

Wash the spinach or malunggay leaves thoroughly and set aside.

Step 4

Heat olive oil in a large pot over medium heat.

Step 5

Sauté the ginger, garlic, and onion until aromatic and lightly golden, about 2-3 minutes.

Step 6

Add the lean chicken breast (cut into chunks) to the pot and cook until lightly browned, about 5 minutes.

Step 7

Pour in the low-sodium chicken broth, making sure the chicken is fully submerged. Bring to a boil.

Step 8

Lower the heat to simmer, add the fish sauce, and season with salt and black pepper.

Step 9

Add the chayote or green papaya wedges into the pot and cook until tender, about 10 minutes.

Step 10

If using high-protein tofu, add it into the soup at this stage and let it heat through for 3-4 minutes.

Step 11

Add the spinach or malunggay leaves and optionally the green chili pepper for a touch of heat. Simmer for an additional 2 minutes, just until the greens have wilted.

Step 12

Taste and adjust seasoning, if needed, before serving.

Step 13

Serve hot in bowls, optionally with a side of steamed quinoa or brown rice for an even higher protein meal.

Nutrition Facts

Serving size	2487.2 grams (2487.2g)

Amount per serving	% Daily Value*
Calories	1636

Total Fat 61.90g	79%
Saturated Fat 11.50g	57%
Polyunsaturated Fat 2.70g
Cholesterol 425mg	142%
Sodium 5661mg	246%
Total Carbohydrate 64.00g	23%
Dietary Fiber 16.30g	58%
Total Sugars 22.80g
Protein 203.70g	407%

Vitamin D 25IU	125%
Calcium 718mg	55%
Iron 15mg	83%
Potassium 3422mg	73%

*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: 34.2%

Protein: 50.1%

Carbs: 15.7%