High Protein Chicken Congee [Keto Cauliflower VS Quinoa Version]

Chicken Congee Recipe packing 51g of Protein with 7 NetCarbs VS 42 NetCarbs for whatever your goals might be! Super easy, made in a slow cooker / instant pot.

Hearty, healthy and using clean ingredients these two versions fit the bill for those looking for easy high protein meals. Using a healthy source of Carbs for training days, the quinoa porridge is filling without feeling too heavy. The cauliflower congee keeps carbs low without sacrificing taste.

For moreInstant pot chicken recipes, check out:
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TIMESTAMPS
0:00 Intro
0:15 Chicken Congee Recipe
3:30 Poached Eggs Meal Prep Recipe
5:20 High Carb Version Plating
6:47 Low Carb Version Plating

MACROS V1) Slow Cooker Chicken Congee- High Carb Quinoa
605 Calories, 51 Protein, 42 Net Carb, 20 Fats

MACROS V2) Slow Cooker Chicken Congee – Low Carb Cauliflower
454 Calories, 49 Protein, 7 Net Carbs, 22 Fats
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Poached Egg
6 eggs
1 pot filled with 2″ water

Instructions:
1) Fill a pot with 2″ of water
2) Set thermometer on 190 degrees
3) Turn stove on High heat and bring water to 190 degrees
4) Crack egg into sieve in order to get rid of the excess/loose egg white
5) Create a vortex in the water with a spoon and drop egg into the pot, gently
6) Cook egg for 3minutes. Gently stir the water, avoiding the egg.
7) After 3min, remove egg

Reheating Poached Egg
1) Bring a pot of water to boil on high heat
2) Submerge the egg in hot water for 1minute. Remove and enjoy!
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Low Carb Slow Cooker Chicken Congee with Cauliflower
MACROS, per serving (makes 3 servings)
454 Calories, 49 Protein, 7 Net Carbs, 22 Fats

Ingredients:
1lb Chicken Thighs
3oz shiitake mushroom, sliced
5 Green Onions
2 cloves garlic
1tsp minced ginger
15oz Cauliflower Rice
2 cups chicken broth
2tbsp soy sauce
1tsp beef bouillon
1/4tsp salt
1/4 bunch of chopped cilantro
3tsp toasted sesame oil
2 tsp toasted sesame seed
3 poached eggs
3/4 of an avocado
2tsp arrowroot

Instructions:
1) Wash green onions & slice thinly
2) Prepare 2 cloves garlic, 1tsp minced garlic & 1tbsp beef bouillon
3) Wash & cut 3oz of shiitake mushrooms
4) Measure 15oz riced cauliflower & have it ready in a bowl
5) Wash the cilantro & chop finely
6) In the instant pot, place 1lb chicken thighs, add 2 cups of chicken broth, chopped onions, shiitake mushrooms & cilantro. Add the prepared garlic, ginger & bouillon along with the 15oz riced cauliflower. Then add 1/4tsp of salt & 2tbsp soy sauce.
7) Take 2 tablespoons of the chicken broth from the instant pot & place into a small bowl. Add 2tsp arrowroot & whisk together then pour back into pot. Stir all ingredients together.
8) Set valve on Instant Pot to vent & cook for 4hrs on high
9) After 4hrs, remove the chicken from the instant pot & place in a bowl. Shred with a hand mixer & then add it back to the instant pot & stir
10) Plate 1/3 of the Chicken Congee, top with poached egg & 1/4 of an avocado
11) Drizzle 1tsp toasted sesame oil & 1tsp toasted sesame seeds. Garnish w/ cilantro & you’re ready to enjoy this delicious meal
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High Carb Slow Cooker Chicken Congee with Quinoa
MACROS, per serving (makes 4 servings)
605 Calories, 51 Protein, 42 Net Carb, 20 Fats

Ingredients:
1lb Chicken Thighs
3oz shiitake mushroom, sliced
5 Green Onions
2 cloves garlic
1tsp minced ginger
1.5 cup Quinoa
5 cups chicken broth, seperated
3tbs soy sauce
1tsp beef bouillon
1/4tsp salt1/4 cup chopped cilantro
3tsp toasted sesame oil
2 tsp toasted sesame seed
3 poached eggs
3/4 of an avocado
2tsp arrowroot

Instructions:
1) Wash green onions & slice thinly
2) Prepare 2 cloves garlic, 1tsp minced garlic & 1tbsp beef bouillon.
3) Wash & cut 3oz of shiitake mushrooms
4) Measure 1.5 cups of quinoa, wash & have it ready on the side
5) Now wash the cilantro & chop finely
6) In the instant pot, place 1lb chicken thighs, add 4 cups of chicken broth, the chopped onions, shiitake mushrooms & cilantro.Next add the prepared garlic, ginger & bouillon along with the 1.5 cups of quinoa. Then add 1/4tsp of salt, 3tbsp soy sauce and stir all ingredients in the instant pot together.
7) Set valve on Instant Pot to vent & cook for 4hrs on high
8) After 4hrs, remove the chicken from the instant pot & place in a bowl. Shred the chicken with a hand mixer & then add it back to the instant pot.
9) Add 1 cup chicken broth to the pot and stir
10) Plate 1/4 of the Chicken Congee, top with poached egg & 1/4 of an avocado
11) Drizzle 1tsp toasted sesame oil & 1tsp toasted sesame seeds. Garnish with cilantro & you’re ready to enjoy this delicious meal as well.

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