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:
- Heat the cooking oil in a large pot over medium heat. Sauté the garlic, onion, and ginger until fragrant.
- Add the chicken pieces to the pot and cook until lightly browned on all sides.
- 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.
- Add the fish sauce (patis) to the pot and season with salt and pepper according to your taste.
- 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.
- 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.
- 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!
