Quinoa, barley and oats gives an extra nutritional punch to this favorite Chinese comfort food – chicken congee.
What is congee?
Chicken congee is a classic Chinese rice porridge, eaten for breakfast, lunch and even as a midnight snack. Its also the Chinese equivalent of chicken noodle soup because served plain, its easy to digest and comforting when under the weather.
Congee is typically made with white rice which is not the most nutritious grain. Many people consider white rice an empty carb because its stripped of the bran and the germ which are the most nutritious parts.
How do you make congee extra healthy?
A simple way to make congee extra healthy is to incorporate some more nutritional grains. In this recipe, I add quinoa, barley and oats for extra fiber, vitamins and minerals. Once its all slow-cooked into a porridge, it’ll be just as tasty as the standard white rice congee. All the different grains also adds a slight nuttiness to the dish which adds to the dishes’ complexity.
What are the health benefits of quinoa?
Rich in fiber and protein. Just one cup has 8g of protein and 5g of fiber
Good source of nutrients such as magnesium, manganese, zinc and iron
Contains antioxidant and anti-inflammatory compounds
What are the health benefits of barley?
Rich source of fiber that can help improve digestion and make you feel fuller longer
Contains manganese, selenium, copper, vitamin B1, Phosphorus, magnesium and niacin
May help lower cholesterol
Can I make it vegan?
Yes, just use vegetable stock and leave out the chicken. Veggies like pumpkin or corn are popular mix-ins to use in congee.
Give this 4 grain chicken congee a try the next time you make congee.
Best part is, no one will know they ate 4 different grains!
4 Grain Chicken Congee with Quinoa, Barley and Oats
Quinoa, barley and oats gives an extra nutritional punch to this favorite Chinese comfort food – chicken congee.
Rinse the barley, rice and quinoa. No need to rinse the rolled oats.
Boil 8 cups of chicken stock. Add the grains, garlic, ginger and stir.
Cook at medium heat stirring occasionally for 40 mins or until grains are broken down. It will take longer than white rice congee because the barley takes a longer time to cook. Add water whenever the congee is getting too thick.
Add diced chicken breast and cook for another 5 minutes.
Taste and adjust for seasoning depending on how salty the chicken stock is.
Garnish with green onions and cilantro. Flavour as you like. I love white pepper, soy sauce and sesame oil.
Keyword 4 Grain Chicken Congee with Quinoa, Barley and Oats
