Heart-Healthy Chicken Congee
Delight in the comforting warmth of 'Heart-Healthy Chicken Congee,' a nourishing twist on the traditional Asian comfort food. Crafted with fiber-rich brown rice, lean chicken breast, and low-sodium chicken broth, this wholesome recipe is designed to support heart health while delivering rich, creamy textures. Infused with fresh ginger and garlic, each spoonful bursts with aromatic flavor, while a touch of sesame oil and soy sauce adds subtle depth without overloading on sodium. Ready in just over an hour, this easy-to-make dish is perfect for cozy evenings or as a soothing meal for busy weekdays. Garnish with fresh cilantro and green onions for a vibrant finish and take hearty satisfaction knowing you’re savoring a recipe that’s both delicious and health-conscious. Perfect for family dinners or meal prep, this chicken congee recipe combines tradition with mindful eating for a truly heart-smart indulgence.
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Recipe Information
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
- optionally for garnish for serving: cilantro leaves
Instructions
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.
In a large pot, combine the rinsed brown rice, low-sodium chicken broth, and water. Bring the mixture to a boil over high heat.
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.
While the congee is cooking, cut the boneless, skinless chicken breast into thin strips or bite-sized pieces.
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.
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.
Serve the chicken congee hot in individual bowls. Garnish with thinly sliced green onions and cilantro leaves before serving if desired.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.5 g | 33% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 1081 mg | 47% | |
| Total Carbohydrate | 60.5 g | 22% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 7.9 g | ||
| Protein | 74.6 g | 149% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 124 mg | 10% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 789 mg | 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.
