Filipino · lunch, dinner

Chicken Tinola (Filipino Ginger Chicken Soup)

Chicken Tinola (Filipino Ginger Chicken Soup) — from Panlasang Pinoy's cooking video Watch how it’s made · 8:54

Video by Panlasang Pinoy on YouTube · Open on YouTube

65 minServes 5325 kcal a serve
  • Low carb (5.7 g net carbs) but not keto: 58% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free with a swap: Check that the fish sauce and stock cube are gluten-free
  • Dairy-free
  • Nut-free

Contains: Gluten, Fish. Check labels on stock, sauces and spice mixes.

A clear ginger broth with chicken, chayote and leafy greens and no coconut milk or cream: about 27 g of protein a serve, and rich in selenium, vitamin B6 and vitamin K.

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Ingredients 12

Method

Tap a time to watch that step in the video.

  1. Heat the oil in a pot and sauté the garlic, onion and ginger, then add the black pepper. 1:28
  2. When the onion softens, add the chicken pieces and cook for about 5 minutes, turning, until lightly browned. 3:12
  3. Pour in the water and bring to a boil, then cover, lower the heat and simmer for 40 minutes. Skim off the scum and oil that rise to the top. 4:18
  4. Add the stock cube and the chayote or green papaya, stir, cover and cook for 5 minutes. 6:13
  5. Add the malunggay and hot pepper leaves, stir in the fish sauce and cook for 2 minutes more. Serve hot with rice. 7:12

Tip. Use skinless chicken pieces and half the stock cube to cut fat and salt. Spinach or bok choy can stand in for the malunggay and hot pepper leaves.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 5

Energy325 kcal1,360 kJ
Protein27 g54% of a day
Fibre1.3 g5% of a day
Carbohydrate7 g5.7 g net · 2.7 g sugars3% of a day
Fat21 g4.2 g saturated27% of a day
Sodium1,040 mg45% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 34%
  • Fat 59%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High53%

0.9 g a serve, mostly from vegetable oil (85%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High42%

23 µg a serve, mostly from chicken (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin K High40%

49 µg a serve, mostly from malunggay leaves (40%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High33%

0.6 mg a serve, mostly from chicken (66%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc Source19%

2 mg a serve, mostly from chicken (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin C Source14%

13 mg a serve, mostly from chayote (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium Source13%

55 mg a serve, mostly from chicken (39%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin E Source13%

1.9 mg a serve, mostly from vegetable oil (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B12 Source13%

0.3 µg a serve, mostly from chicken (88%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Potassium Source10%

470 mg a serve, mostly from chicken (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron Source10%

1.8 mg a serve, mostly from chicken (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Folate Source10%

40 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Show the other 3
Vitamin A9%

85 µg a serve, mostly from chicken (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium3%

44 mg a serve, mostly from chicken (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0.1 µg a serve, mostly from chicken (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Panlasang Pinoy; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.