Savory Chicken Congee
Broken-down jasmine rice simmers into a velvety porridge that coats your gut with soothing starches. At just 1g fiber per serving, this flare-friendly meal provides 22g protein for tissue repair while research suggests ginger may support the body's natural inflammatory response.
Savory Chicken Congee
Broken-down jasmine rice simmers into a velvety porridge that coats your gut with soothing starches. At just 1g fiber per serving, this flare-friendly meal provides 22g protein for tissue repair while research suggests ginger may support the body's natural inflammatory response.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Rinse the rice in a fine-mesh strainer under cold running water, swirling with your fingers, until the water runs completely clear (about 1-2 minutes).
Equipment: fine-mesh strainerTip: Rinsing removes excess surface starch for a cleaner-tasting porridgeCombine the rinsed rice, chicken broth, water, and sliced ginger in a large heavy-bottomed pot or Dutch oven.
Equipment: large heavy-bottomed pot, Dutch ovenBring the mixture to a rolling boil over high heat, then immediately reduce heat to low.
Nestle the whole chicken breasts into the liquid—they should be mostly submerged.
Tip: The chicken will poach gently as the congee simmersSimmer uncovered for 45-60 minutes, stirring every 10-15 minutes to prevent sticking. The rice grains will gradually break apart and release their starches, creating a thick, porridge-like consistency.
Tip: Stir every 10-15 minutes to prevent sticking on the bottomCheck doneness: the congee is ready when the rice has completely broken down into a creamy, velvety texture. It should coat the back of a spoon.
Tip: The texture should be creamy and velvety with no individual grains visibleRemove the chicken breasts to a cutting board and shred into bite-sized pieces using two forks—the meat should pull apart easily and be very tender.
Equipment: cutting board, two forksFish out and discard the ginger slices using a slotted spoon.
Equipment: slotted spoonStir the shredded chicken back into the congee, distributing it evenly throughout.
Drizzle in the garlic-infused oil and season with salt, stirring to combine. Taste and adjust seasoning as needed.
Ladle the hot congee into individual bowls. Top each serving with sliced green onion tops, a drizzle of sesame oil, and a light sprinkle of white pepper, if tolerated.
Notes
Storage
Refrigerate congee in an airtight container for up to 4 days. Store chicken and rice together. Congee thickens considerably as it cools—when reheating, add 1/4 to 1/2 cup water or broth per serving and stir over medium-low heat until warmed through and creamy again.
Freezing
Freezes well for up to 3 months in portion-sized containers. Thaw overnight in the refrigerator and reheat gently on the stovetop, adding liquid as needed to restore the silky texture.
Consistency preferences
For thinner congee (more soup-like), add an extra cup of water or broth. For thicker congee (spoonable), simmer uncovered for an additional 10-15 minutes, stirring frequently.
Protein substitutions
Turkey breast works identically. White fish (cod or halibut) cooks faster—add it during the last 10 minutes. For vegetarian, use vegetable broth and add cubed firm tofu during the last 15 minutes, though protein content will be lower.
Ginger intensity
Thin slices infuse gentle warmth without overwhelming. If you're very sensitive or find ginger too stimulating during flares, reduce to a 1/2-inch piece or omit entirely.
Toppings to skip during flares
White pepper and sesame oil add traditional flavor but can be triggers for some. The plain congee with just garlic-infused oil and green onion tops is deeply satisfying on its own.
Low-FODMAP note
This recipe uses garlic-infused oil (fructans don't transfer to fat) and green scallion tops only (low-FODMAP). Avoid regular garlic or the white/bulb parts of green onions.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
