Obese Meal Plans

Meal Procedure

1. Prepare the Chicken: In a large pot, heat the cooking oil over medium heat.
2. Add the sliced onion and cook until translucent.
3. Add minced garlic and julienned ginger, sautéing until fragrant.
4. Cook the Chicken: Add the chicken pieces to the pot and cook until lightly browned on all sides.
5. Pour in the water and chicken broth. Bring to a boil, then reduce heat to simmer.
6. Simmer the Soup: Let the chicken simmer for about 15-20 minutes until it's almost cooked through.
7. Skim off any foam or impurities that rise to the surface.
8. Add Vegetables: Add the sliced green papaya or chayote squash to the pot and cook until they're tender, about 5-7 minutes.
9. Once the vegetables are tender, add the spinach leaves and cook until wilted.
10. Season the Soup: Season the Chicken Tinola with fish sauce (patis), salt, and pepper to taste. Adjust the seasoning according to your preference.
11. Prepare Quinoa: Rinse the quinoa under cold water. In a separate pot, combine the quinoa with water or chicken broth (use a 1:2 ratio of quinoa to liquid). Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is tender and the liquid is
12. Prepare Quinoa: Rinse the quinoa under cold water.
13. In a separate pot, combine the quinoa with water or chicken broth (use a 1:2 ratio of quinoa to liquid).
14. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is tender and the liquid is absorbed.

Tips:

• You can use any part of the chicken for this recipe, such as thighs, drumsticks, or breast pieces.
• Feel free to add other vegetables like green beans or bok choy to the Chicken Tinola for extra flavor and nutrition.
• Garnish the soup with chopped green onions or cilantro before serving for added freshness.
• Quinoa is a nutritious whole grain that complements the Chicken Tinola well. It's high in protein, fiber, and various vitamins and minerals.