Recipes · Filipino · Soups and Broths
Tinola
One serving has 548 kcal and 33 g protein, and at least a fifth of a woman's daily need of vitamin K (238%), vitamin C (86%), pyridoxine (69%), selenium (67%), niacin (66%) and phosphorus (48%). Ready in 50 minutes.
- Preparation: 10 min
- Cooking: 40 min
- Makes: 1 serving (767 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish, poultry
Ingredients
- 180 g Chicken thighs, skin-on, raw
- 15 g Ginger, fresh
- 30 g Onions, raw
- 6 g Garlic, raw
- 80 g Papaya, raw
- 40 g Spinach, raw
- 8 g Fish sauce
- 8 g Vegetable oil
- 400 g Water
Method
- Heat the oil in a pot and sauté the ginger, onion and garlic until fragrant.
- Add the chicken and cook, stirring, for 3-4 minutes until it changes colour on the outside.
- Pour in the water, bring to a boil, then lower the heat and simmer for 25-30 minutes until the chicken is tender and cooked through (74°C/165°F).
- Add the green papaya, cut into wedges, and simmer for 8-10 minutes until just tender.
- Season with the fish sauce, then stir in the spinach, standing in for chili leaves, and cook just until wilted.
- Serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 548 kcal | 26% |
| Carbohydrates | 18.3 g | |
| Water | 674 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 32.6 g | 68% |
| Tryptophan | 0.33 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.7 g | |
| Methionine | 0.82 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.88 g | |
| Fat | 38.4 g | |
| Monounsaturated | 14.4 g | |
| Polyunsaturated | 11 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 9.7 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0.21 g | |
| Cholesterol | 176 mg | |
| Calcium | 104 mg | 10% |
| Copper | 0.29 mg | 32% |
| Iron | 2.8 mg | 16% |
| Magnesium | 110 mg | 35% |
| Manganese | 0.61 mg | 34% |
| Phosphorus | 334 mg | 48% |
| Potassium | 889 mg | 19% |
| Selenium | 36.7 µg | 67% |
| Sodium | 832 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 9.3 mg | 66% |
| Pantothenic acid (vitamin B5) | 0.63 mg | 13% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 124 µg | 31% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 103 mg | 24% |
| Vitamin A | 267 µg | 38% |
| Vitamin C | 64.8 mg | 86% |
| Vitamin D (D2 + D3) | 5.4 IU | 1% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 214 µg | 238% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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