Tinola is a beloved Filipino chicken soup made with ginger, garlic, and green papaya or chayote, often served with rice. It’s a comforting, savory dish that’s lighter than many other Filipino stews. This recipe focuses on a classic version and breaks down the calorie content so you know exactly what you’re getting in each serving.
Ingredients
- 2 lbs (900 g) bone-in chicken pieces (thighs, drumsticks, or a mix), skin removed
- 1 tablespoon (15 ml) canola or vegetable oil
- 1 medium onion, sliced (about 1 cup / 150 g)
- 4 cloves garlic, minced
- 2-inch (5 cm) piece fresh ginger, peeled and cut into thin strips
- 1 green papaya (about 2 lbs / 900 g), peeled, seeded, and cut into 2-inch chunks (or substitute 2 chayotes, about 1.5 lbs / 680 g)
- 2 cups (480 ml) chicken broth, low-sodium
- 2 cups (480 ml) water
- 2 tablespoons (30 ml) fish sauce (patis), plus more to taste
- 1 cup (30 g) fresh spinach or 2 cups (60 g) fresh chili leaves (dahon ng sili), washed
- Salt and freshly ground black pepper, to taste
Instructions
- Heat the oil in a large pot or Dutch oven over medium heat. Add the onion, garlic, and ginger. Sauté for 3-4 minutes until the onion is translucent and fragrant.
- Add the chicken pieces to the pot. Cook for 5-7 minutes, turning occasionally, until the chicken is lightly browned on all sides.
- Pour in the fish sauce and stir to coat the chicken. Cook for 1 minute.
- Add the chicken broth and water. Bring to a boil, then reduce the heat to low, cover, and simmer for 20 minutes.
- Add the green papaya (or chayote) to the pot. Continue to simmer, uncovered, for another 10-15 minutes, or until the papaya is tender but still holds its shape and the chicken is cooked through. The chicken is safe to eat when it reaches an internal temperature of 165°F (74°C) as measured with a food thermometer (USDA FSIS safe minimum).
- Stir in the spinach or chili leaves. Cook for 2-3 minutes until wilted.
- Season with salt and pepper to taste. Serve hot with steamed rice.
Tips
- Papaya substitute: If green papaya is unavailable, chayote (also called sayote) is the classic alternative. It has a similar texture and mild flavor. You can also use unripe (green) mango, but it will be more tart.
- Skin removal: Removing the skin from the chicken before cooking significantly reduces the fat and calories. If you prefer to keep the skin, be aware that each serving will have about 30-50 more calories.
- Fish sauce caution: Fish sauce is salty. Start with the amount listed and taste before adding more salt. If you’re watching sodium, use a low-sodium broth and reduce the fish sauce to 1 tablespoon.
- Don’t overcook the papaya: Add the papaya later in the cooking process so it doesn’t turn to mush. It should be tender but still firm enough to hold its shape.
Serving Suggestions
Tinola is traditionally served with steamed white rice. The rice soaks up the flavorful broth. A side of sliced calamansi or lime is also common—squeeze it over the soup for a bright, citrusy kick. For a complete meal, serve with a simple vegetable side dish like stir-fried green beans.
Variations
- With chili leaves: If you can find fresh chili leaves (dahon ng sili), they are the most authentic green. They have a slightly peppery taste. Use them in place of spinach.
- Add more vegetables: Some versions include wedges of cabbage or green beans. Add them along with the papaya.
- Use chicken breast: For a leaner option, use skinless, boneless chicken breast. Reduce the cooking time to about 15 minutes total for the chicken, and be careful not to dry it out.
- Add malunggay (moringa) leaves: These are a common addition in the Philippines. They are very nutritious and have a mild, earthy flavor. Add them in the last few minutes of cooking.
Storage and Reheating
Store leftover tinola in an airtight container in the refrigerator within 2 hours of cooking. It will keep for 3-4 days. The papaya will continue to soften, and the flavors will meld. To reheat, place the desired amount in a pot and warm over medium heat until bubbling, about 5-7 minutes. You can also reheat individual portions in the microwave for 2-3 minutes, stirring halfway. Reheat leftovers to an internal temperature of 165°F (74°C).
Frequently Asked Questions
How many calories are in a bowl of tinola?
This recipe makes 6 servings, and each serving (about 1.5 cups of soup with chicken and papaya) contains approximately 280-320 calories. The exact number depends on the chicken cut and whether you keep the skin on. The broth itself is very low in calories—most of the calories come from the chicken and papaya.
Is tinola healthy?
Yes, tinola is generally considered a healthy dish. It’s rich in protein from the chicken, and the ginger and garlic provide flavor without added fat. The papaya is a good source of fiber and vitamins. The main sources of fat are the oil and any chicken skin you leave on.
Can I make tinola in a slow cooker?
Yes. Sauté the aromatics and brown the chicken first, then transfer everything except the papaya and greens to the slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Add the papaya during the last 30-45 minutes, and the greens just before serving.
What can I use instead of fish sauce?
If you don’t have fish sauce, you can use soy sauce, but the flavor will be different. Soy sauce is less pungent and slightly sweeter. Use 1.5 tablespoons of soy sauce to start, and adjust to taste. You could also use a pinch of salt and a splash of oyster sauce for a similar umami.
Can I freeze tinola?
Yes, tinola freezes well, but the texture of the papaya will change upon thawing—it will become softer. Freeze in an airtight container for up to 3 months. Thaw overnight in the refrigerator before reheating.
Why is my tinola broth cloudy?
A cloudy broth is usually caused by boiling too vigorously or stirring the soup while it’s boiling. To keep it clear, simmer gently and avoid stirring once the papaya is added. The cloudiness doesn’t affect the flavor.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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