This is a high-protein congee that would be suitable for cancer patients who need to increase their protein intake.
The protein in the congee mainly comes from peanuts and chicken thigh, with around 26 grams of protein in every 100 grams of peanuts, and around 20 grams of protein in every 100 grams of skinless, raw chicken thigh. They are both high-protein ingredients.
Shiitake mushrooms, corn, peanuts, and brown rice can increase the dietary fiber content of this congee. Dietary fiber reduces the contact between harmful substances and the cells in the gut by facilitating bowel movements, and also inhibits the production of carcinogens in the gut. These effects help in lowering the risk of colorectal cancer.
Furthermore, shiitake mushrooms and corn can enhance the colour and flavour of this congee. They also contain various antioxidants. Shiitake mushrooms contain ergothioneine, and corn contains lutein and zeaxanthin. Antioxidants help remove free radicals in the body, reduce their damage to cells, and prevent the occurrence of cancer.
Serves 2
(around half a cup of rice in total)
1. Remove the stems of the dried shiitake mushrooms. Wash both the shiitake mushrooms and the peanuts. Soak them in advance until softened.
2. Pour the water used to soak the shiitake mushrooms into a pot. Then, add water to make a total of 1.2 liters. Heat until the water boils.
3. While waiting for the water to boil, wash the white rice and brown rice, slice the shiitake mushrooms, and cut the chicken thigh into small pieces.
4. When the water boils, add the shiitake mushrooms, peanuts, white rice, brown rice, and oil. Once it boils again, reduce the heat to medium or low. Simmer for around 30 minutes. (If you are going to cover the pot with a lid, please leave a small gap)
5. After the congee has been simmering for 30 minutes, add the corn kernels, chicken thigh and ginger. Simmer for another 5 to 10 minutes. Stir occasionally to prevent sticking to the bottom of the pot.
6. After the chicken thigh is thoroughly cooked and the congee reaches your desired texture, season it with a pinch of salt.
7. Ready to serve. Enjoy!
8. Video：▶️Shiitake Mushrooms, Corn, Peanuts and Chicken Congee
Nutrition information
Number of servings: 2
Serving size: 525 g
Nutrient contents per serving:
|
Energy |
453kcal |
|
Protein |
26.2g |
|
Total fat |
18.8g |
|
Saturated fat |
2.8g |
|
Carbohydrate |
47.0g |
| Dietary fiber | 4.9g |
| Sugar | 1.9g |
|
Sodium |
221mg |
Prepared by Mr. Leung David Chung Wai (Food & Nutritional Science student, HKU)
Reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)
