Leena Watts
Chicken Tinola is a popular Filipino soup dish that is comforting and nourishing. It is characterized by its clear broth, tender chicken pieces, and light, refreshing flavor. The soup typically includes green papaya, chayote, and leafy greens, and is seasoned with ginger and fish sauce. With only 2g of net carbs per bowl, it is a great option for those following a keto diet.
What You'll Learn
Chicken Tinola is keto-friendly
Chicken Tinola is a keto-friendly dish. This popular Filipino soup is characterized by its clear broth, tender chicken pieces, and light, refreshing flavor. It is typically seasoned with ginger and fish sauce, giving it a distinct savory taste. The soup also includes green papaya or chayote, which adds a slight sweetness, and leafy greens such as spinach or chili leaves for additional color and nutrients.
Chicken Tinola is a comforting and nourishing dish that is often enjoyed during colder months or when someone is feeling under the weather. It is considered a comfort food and is known for its healing properties. The dish is also low in carbohydrates, making it an ideal option for those following a keto or low-carb diet.
The key to making Chicken Tinola keto-friendly is to avoid eating the papaya and opting for low-carb leafy greens. Chicken, like other meats, contains zero carbs, and pepper leaves are also very low in carbohydrates. This means you can enjoy this delicious soup without worrying about consuming too many carbs.
Preparing Chicken Tinola typically involves sautéing onions, garlic, and ginger, followed by browning the chicken pieces. Chicken broth is then added, along with the green papaya or chayote, and the soup is simmered until the chicken is tender. Finally, leafy greens are stirred in, and the soup is seasoned with fish sauce, salt, and pepper to taste.
Chicken Tinola is a flavorful and nourishing dish that can be enjoyed as a satisfying and complete meal, often served with steamed rice on the side. It is a perfect example of how keto-friendly dishes can be comforting and tasty while adhering to specific dietary requirements.
Peanut Butter: Friend or Foe on Keto?
You may want to see also
Nutritional information for Chicken Tinola
Chicken Tinola is a Filipino soup dish that is comforting and nourishing. It is a popular cold-weather meal, often served with steamed rice on the side. The soup is characterised by its clear broth, tender chicken pieces, green papaya or chayote, and leafy greens.
Chicken Tinola is a good source of nutrients and is known for its light and refreshing flavour. The soup is typically seasoned with ginger and fish sauce, giving it a distinct savoury taste. The chicken is usually cooked with the bones and skin intact, adding flavour to the broth.
A bowl of Chicken Tinola contains approximately 267 calories, with 14g of fat, 26g of protein, 3g of total carbs, and 2g of net carbs.
The soup can be customised to suit individual preferences and dietary needs. For example, the amount of fish sauce can be adjusted, and the papaya or chayote can be substituted with other vegetables.
Chicken Tinola is a delicious and healthy option, perfect for a comforting meal any time of the year.
Turnips on Keto: Friend or Foe?
You may want to see also
Chicken Tinola's ingredients
Chicken Tinola is a Filipino soup dish, typically cooked with chicken, ginger, and vegetables. The ingredients used in this dish are easily available at your local market. Here is a list of ingredients you will need to prepare Chicken Tinola:
Chicken
Use bone-in chicken thighs or breasts for the best flavour. The bones add flavour to the broth as it simmers. You can also use boneless and skinless chicken, but bone-in is the traditional choice.
Ginger
A significant ingredient in Chicken Tinola, ginger is thinly sliced and added to the soup. It adds a zesty, warming flavour and a delightful aroma.
Green Papaya or Chayote
Green papaya is the more traditional choice, adding a slight sweetness and a soft texture to the soup. Chayote is a good alternative, offering a similar taste and texture with a slight crunch. These vegetables are cooked until tender.
Leafy Greens
Spinach leaves, malunggay leaves, hot pepper leaves, or chilli leaves are commonly used. These add colour, nutrients, and a mild heat to the dish.
Aromatics
Onion, garlic, and sometimes peppercorns are used to build flavour in the dish. These are typically sautéed or cooked until translucent and fragrant.
Broth
Chicken broth or stock is used as the base for the soup. This is often seasoned with fish sauce (patis) for a salty, umami taste.
Seasoning
Salt and pepper are used to taste. You can also add Maggi Magic Chicken Cubes for extra savoury flavour.
Cooking Oil
Use a neutral cooking oil such as coconut oil or any other oil with a high smoke point for sautéing the aromatics and chicken.
Chicken Tinola is a comforting and nourishing dish, perfect for cold weather or when you're feeling under the weather. It is often served with steamed white rice and a side of fish sauce for a complete, satisfying meal.
Sugar-Free Creamer: A Keto Diet's Best Friend?
You may want to see also
How to make Chicken Tinola
Chicken Tinola is a popular Filipino soup dish, often eaten during colder months or when someone is feeling unwell. It is characterised by its clear broth, tender chicken pieces, green papaya or chayote, and leafy greens. Here is a step-by-step guide on how to make this comforting and nourishing dish:
Ingredients:
- Cooking oil
- Garlic
- Onion
- Ginger
- Chicken
- Fish sauce (patis)
- Chicken broth or stock
- Green papaya or chayote
- Spinach or malunggay leaves
- Salt and pepper, to taste
- Green onions, for garnish (optional)
Instructions:
- Heat a large pot or Dutch oven over medium heat. Add cooking oil to the pot.
- Once the oil is hot, add the garlic, onion, and ginger. Sauté until the onion is soft and translucent, and the garlic is aromatic.
- Add the chicken pieces to the pot and cook until lightly browned.
- Pour in the chicken broth or stock and bring to a boil.
- Reduce the heat to medium-low and let the soup simmer until the chicken is cooked through and tender. This should take around 20-25 minutes.
- Add the green papaya or chayote to the pot and continue to simmer until the papaya or chayote is tender but still slightly crisp, about 10-15 minutes.
- Stir in the spinach or malunggay leaves and cook until wilted, about 1-2 minutes.
- Season the soup with fish sauce, salt, and pepper to taste. Adjust the seasoning according to your preference.
- Ladle the soup into bowls and garnish with sliced green onions, if desired.
Chicken Tinola is often served with steamed rice on the side and a small bowl of fish sauce with chilli. It is a comforting and nourishing dish, perfect for any occasion!
Keto and Brats: What You Need to Know
You may want to see also
Chicken Tinola's distinct features
Chicken Tinola is a popular Filipino soup dish characterised by its clear broth, tender chicken pieces, green papaya (or sometimes chayote), and leafy greens such as spinach, malunggay (moringa), or chilli leaves. Here are some of its distinct features:
Chicken
Chicken Tinola is typically made with whole chicken pieces, including bones and skin, which add flavour to the broth as it simmers. The chicken is usually cut into serving pieces or left in larger pieces with the bone-in and skin-on.
Ginger
Ginger is a significant ingredient in Chicken Tinola, thinly sliced and added to the soup. It gives the dish a distinct aroma and a refreshing flavour. The amount of ginger used can be adjusted to personal preference, and it is often sautéed or braised with other aromatics like garlic and onion.
Green Papaya or Chayote
Green papaya and chayote are vegetables added to the soup and cooked until tender. Green papaya is more traditional, providing a slight sweetness, while chayote offers a similar texture and taste. These ingredients contribute to the light and refreshing flavour of the dish.
Leafy Greens
Spinach leaves, malunggay (moringa), or chilli leaves are commonly used towards the end of cooking. They add colour, additional nutrients, and a mild peppery flavour to the soup. These leafy greens make Chicken Tinola a nourishing and healthy dish.
Broth
The broth of Chicken Tinola is clear and flavourful, derived from simmering the chicken with ginger, garlic, and sometimes lemongrass. It is then seasoned with fish sauce (patis) for a salty umami taste. The broth is a key component of the dish, providing a comforting and satisfying base.
Chicken Tinola is a unique and comforting dish, perfect for colder months or when one is feeling under the weather. It is a popular choice in Filipino households and is often served with steamed rice on the side.
Cashews and Keto: A Good Mix?
You may want to see also
Frequently asked questions
Chicken Tinola is a popular Filipino soup dish characterised by its clear broth, tender chicken pieces, green papaya (or sometimes chayote), and leafy greens like spinach or chilli leaves.
The basic ingredients for Chicken Tinola are: chayote or unripe papaya, chilli leaves or moringa (malunggay), ginger, garlic, onions, chicken pieces, fish sauce, and water or chicken broth.
First, sauté the ginger, garlic, and onion in hot oil until aromatic. Next, add the chicken pieces and fish sauce, and cook until the juices and fats come out. Then, pour in water or broth and bring to a boil. Add the chayote or green papaya and cook until soft. Finally, add the chilli or moringa leaves and season with salt to taste.
Yes, Chicken Tinola is keto-friendly and low-carb as long as you do not eat the papaya. Chicken, like all meat, contains zero carbs, and pepper leaves are also very low in carbs.
A bowl of Chicken Tinola contains 3g total carbs and 2g net carbs.
