Heart-Healthy Chicken Congee

Embrace comfort and nutrition with this Heart-Healthy Chicken Congee, a wholesome twist on a beloved classic. Made with nutrient-rich brown rice, lean boneless chicken breast, and aromatic ginger and garlic, this creamy dish is simmered to perfection in low-sodium chicken broth for a lighter, yet deeply satisfying meal. By incorporating heart-healthy ingredients like a drizzle of sesame oil and avoiding high sodium, this congee is perfect for those seeking a nourishing and flavorful option. Garnished with fresh green onions and optional cilantro for a pop of freshness, it’s an ideal dish for cozy evenings or when you need a gentle, warming meal. Ready in just over an hour with minimal prep, this congee is as easy to make as it is to enjoy!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:70 mins

Total Time:80 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 piece boneless, skinless chicken breast
• 6 cups low-sodium chicken broth
• 2 cups water
• 1 tablespoon fresh ginger, sliced
• 2 cloves garlic, minced
• 2 pieces green onion, thinly sliced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• 0.25 teaspoon ground white pepper
• 0 optionally for garnish for serving: cilantro leaves

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. This helps to remove excess starch and prevent the congee from being too thick.

Step 2

In a large pot, combine the rinsed brown rice, low-sodium chicken broth, and water. Bring the mixture to a boil over high heat.

Step 3

Once boiling, reduce the heat to low and add the fresh ginger slices and minced garlic. Simmer for about 60 minutes, stirring occasionally, until the rice breaks down and reaches a creamy consistency.

Step 4

While the congee is cooking, cut the boneless, skinless chicken breast into thin strips or bite-sized pieces.

Step 5

Add the chicken pieces to the pot and continue to simmer for an additional 10 minutes or until the chicken is cooked through. Stir frequently to ensure the chicken is evenly distributed and cooked.

Step 6

Stir in the low-sodium soy sauce, sesame oil, and ground white pepper. Adjust the seasoning to taste, keeping in mind to minimize sodium intake for a heart-healthy dish.

Step 7

Serve the chicken congee hot in individual bowls. Garnish with thinly sliced green onions and cilantro leaves before serving if desired.

Nutrition Facts

Serving size	2383.6 grams (2383.6g)

Amount per serving	% Daily Value*
Calories	766

Total Fat 25.50g	33%
Saturated Fat 4.20g	21%
Polyunsaturated Fat 5.80g
Cholesterol 148mg	49%
Sodium 1081mg	47%
Total Carbohydrate 60.50g	22%
Dietary Fiber 5.10g	18%
Total Sugars 7.90g
Protein 74.60g	149%

Vitamin D 9IU	43%
Calcium 124mg	10%
Iron 4mg	20%
Potassium 789mg	17%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.8%

Protein: 38.8%

Carbs: 31.4%