Tinolang Manok with Brown Rice (Diet)

Tinola made lean — chicken breast instead of thigh, no oil, just ginger and onion boiled down into a clean, light broth. Sayote and malunggay add volume and micronutrients for almost zero calories.

Estimated cost: ₱108–₱120

Total 30 min · Serves 1

Nutrition per serving: 476 kcal · 49 g protein · 53 g carbs · 7 g fat

Ingredients

• 200g, cut into pieces Chicken Breast
• 1 cup cooked Brown Rice
• 1 pc (150g), sliced Sayote (Chayote)
• 1 handful (30g) Malunggay Leaves
• 1 thumb julienned Ginger
• 1 pc sliced Onion
• 4 cloves Garlic
• 1 tbsp Fish Sauce
• to taste Salt

Steps

1. Bring 3 cups water to a boil. Add ginger, garlic, and onion. Simmer 5 minutes.
2. Add chicken breast pieces. Simmer 15 minutes until cooked through, skimming foam as needed.
3. Add sayote. Cook 5 minutes until tender but not mushy.
4. Add malunggay leaves. Season with fish sauce and salt. Remove from heat immediately — malunggay overcooks in seconds.
5. Serve soup with chicken and vegetables over brown rice.

Prices are estimates based on Department of Agriculture price monitoring. Nutrition is estimated from ingredient data (USDA FoodData Central, FNRI).