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Monday, May 20, 2024

Chicken Tinola: Cheap, Healthy, and Easy to Cook

How about preparing a delicious and nutritious Chicken Tinola? It’s a traditional Filipino soup dish packed with vegetables and lean protein, perfect for feeding a family of four. Here’s the recipe:

Chicken Tinola Recipe

Ingredients:

  • 1 whole chicken, cut into serving pieces (around 1 kg)
  • 1 tablespoon cooking oil
  • 1 medium-sized onion, sliced
  • 4 cloves garlic, minced
  • 1 thumb-sized ginger, julienned
  • 2 pieces green papaya or chayote, peeled and cut into wedges
  • 2 cups spinach leaves
  • 1 tablespoon fish sauce (patis)
  • Salt and pepper to taste
  • 6 cups water
  • 2 pieces green chili pepper (optional)

Nutritional Values (per serving, approximate):

  • Calories: 250 kcal
  • Protein: 25g
  • Carbohydrates: 10g
  • Fat: 12g
  • Fiber: 3g

Average Cost (for 4 servings):

  • Chicken: PHP 200-250
  • Vegetables: PHP 50-70
  • Seasonings: PHP 20-30
  • Total: PHP 270-350

Instructions:

  1. Heat the cooking oil in a large pot over medium heat. Sauté the garlic, onion, and ginger until fragrant.
  1. Add the chicken pieces to the pot and cook until lightly browned on all sides.
  1. Pour in the water and bring it to a boil. Reduce the heat to low and let the chicken simmer for about 20 minutes or until it’s almost cooked through.
  1. Add the fish sauce (patis) to the pot and season with salt and pepper according to your taste.
  1. Add the green papaya or chayote wedges to the pot and cook for another 5-7 minutes or until they are tender but still crisp.
  1. Once the vegetables are cooked, add the spinach leaves and green chili peppers (if using). Cook for an additional 1-2 minutes until the spinach wilts.
  1. Taste the soup and adjust the seasoning if needed. Serve hot with steamed rice.

This Chicken Tinola is not only flavorful but also provides a good balance of protein, vitamins, and minerals. It’s an affordable and nutritious meal that’s sure to satisfy your family’s hunger!

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