Heartful Flavours | Heart Healthy | Chinese Congee with Chicken and Vegetables

Chinese Congee with Chicken and Vegetables

October 19, 2026 Dr Rebecca Luong, PhD, MND, BSc, APD

Serves 4

Prep: 20mins | Cook: 40mins

Total: 60mins

Ingredients you need:

♥ 750-900g vegetables (E.g. 100g or 20g dried shiitake mushroom, rehydrated, sliced, save the soaking liquid to cook congee, 500g wombok or Chinese cabbage, chopped into small pieces, and 150g carrot, diced)

♥ 2 tbs ginger, julienned (12g)

♥ 2.5L boiled water or no added salt or sugar stock

♥ 1 to 4/3 cup basmati or brown rice (200-265g), freeze the rinsed rice overnight if you want it to cook faster

♥ 0.5 tbs Heartful Flavours 'Soi' Sauce Seasoning (4g)

Marinade:

♥ 0.25 tsp pepper (0.5g)

♥ 2 tbs extra virgin olive oil (40mL)

♥ 1 tsp sesame oil (5mL)

♥ 1 tbs Heartful Flavours 'Oister' Sauce Seasoning (8g)

Choose your protein:

♥ 480g lean chicken mince

♥ Alternatives: 700g tofu or 500g fish or 8 boiled eggs or 400g lean beef mince or 400g lean pork mince (limit red meat to once a week) (half the amount if choosing two proteins)

Optional:

♥ 3 spring onions, white and green parts separated, sliced (45g)

♥ 1 handful coriander (10g)

Create This in Easy Steps:

1. Boil 2.5L water on high heat (including the mushroom soaking liquid if you used dried shiitake mushrooms). Once boiling, add rinsed rice, shiitake mushrooms, carrots, and stir the rice around. Partially cover the pot with the lid tilted and cook over medium heat for about 25 minutes.

2. Meanwhile, marinate chicken mince with Heartful Flavours 'Oister' Sauce Seasoning, pepper, optional spring onion whites, sesame oil and extra virgin olive oil.

3. After 25 minutes, use a whisk to break up the rice for 2-3 minutes. Increase the heat to high, spoon in the marinated chicken mince then add Chinese cabbage. Mix everything together and cook for 5-10 minutes until chicken is cooked through and the cabbage is soft (if you prefer a thinner congee, add more boiled water). Add ginger, Heartful Flavours 'Soi' Sauce Seasoning and stir for 30 seconds. Garnish with optional spring onion greens and coriander. Serve and enjoy.

Each Serve Gives You:

♥ 2.5-3 serves of vegetables

♥ 1 serve of meat/alternatives

♥ 1.5-2 serves of grains

The Australian Dietary Guidelines