Congee is a filling soup usually eaten for breakfast by the Chinese. It is made by cooking rice for a number of hours until it disintegrates. Rice does have a high GI but when vegetables and chicken are added, these will lower the GI of the meal.
To speed up the process, it is easier to use rice flour, and brown rice flour contains more B vitamins and fibre. It can be more difficult to find brown rice flour. It is usually available in health food shops or the health food section of supermarkets.
-Vegetables such as onions and ginger provide flavour and leafy greens have many benefits. Leafy green vegetables contain many nutrients including omega 3 fats and folate.
-Try adding a handful (or more) of chopped edible "weeds" such as sow thistle, stinging nettle, mallow, amaranth, nightshade or sea celery (if you are near the coast). See my edible weeds page.
-Poaching the chicken in the soup uses less fat at a lower temperature. There is some evidence that cooking meat at high temperatures on barbeques may produce heterocyclic amines that are not good for health. Sesame oil has a fantastic flavour.