How I hit my protein goals after dental surgery
How I hit my protein goals after dental surgery is a medium Chinese recipe that serves 7. 320 calories per serving. Recipe by Jon Kung on YouTube.
Prep: 15 min | Cook: 20 min | Total: 50 min
Cost: $13.92 total, $1.99 per serving
Ingredients
- 4 cups Chicken Bone Broth (homemade from roasted chicken, low‑sodium)
- 4 cups Cooked White Rice (leftover rice, preferably jasmine or short‑grain)
- 1 pound Ground Turkey Breast (lean, 93% lean, 7% fat)
- 1/2 teaspoon Baking Soda (helps keep turkey tender and soft)
- 2 tablespoons Water (for turkey mixture) (mixes with baking soda and turkey)
- 1 pound Frozen Cod Fillets (cut into bite‑size pieces; thaw before cooking)
- 2 tablespoons Fresh Ginger (thinly sliced; reduces fishy flavor)
- 1 teaspoon Salt (adjust to taste)
- 1/2 teaspoon White Pepper (adds gentle heat and depth)
Instructions
Prepare the Turkey Softening Mixture
In a small mixing bowl, combine the ground turkey, 1/2 tsp baking soda, and 2 tbsp water. Mix gently until the baking soda is fully incorporated; the mixture will become slightly foamy.
Time: PT5M
Bring the Broth to a Boil
Pour the chicken bone broth into the large stock pot and bring to a rolling boil over medium‑high heat.
Time: PT5M
Temperature: 100°C
Add Rice and Turkey
Stir in the cooked rice, then gently drop the softened turkey mixture into the boiling broth. Use the wooden spoon to break the turkey into small crumbles, ensuring it does not clump.
Time: PT2M
Temperature: 100°C
Incorporate Cod and Ginger
Add the thawed cod pieces and sliced ginger to the pot. Sprinkle with salt and white pepper, then give a quick stir.
Time: PT2M
Temperature: 100°C
Simmer the Congee
Reduce heat to low and let the mixture simmer uncovered for 20 minutes, stirring occasionally to prevent sticking. The congee should become thick and creamy, and the cod should be opaque and flaky.
Time: PT20M
Temperature: 90°C
Finish and Serve
Turn off the heat. Ladle the hot congee into bowls. Optional: top with pickles, chili oil, or a drizzle of sesame oil for extra flavor.
Time: PT2M
Nutrition Facts
- Calories
- 320
- Protein
- 38 g
- Carbohydrates
- 45 g
- Fat
- 5 g
- Fiber
- 2 g
Dietary info: High‑protein, Gluten‑free, Dairy‑free
Allergens: Fish (cod)
Ingredient Substitutions
- Instead of Chicken Bone Broth: store‑bought low‑sodium chicken broth
- Instead of Cooked White Rice: cooked brown rice
- Instead of Ground Turkey Breast: ground chicken breast, lean ground pork
- Instead of Baking Soda: baking powder (use half amount)
- Instead of Frozen Cod Fillets: tilapia, white fish fillet
- Instead of Fresh Ginger: ground ginger (1 tsp)
- Instead of Salt: soy sauce (reduce other salt)
- Instead of White Pepper: black pepper (use less)
Equipment Needed
- Large Stock Pot (6‑quart)
- Cutting Board
- Chef’s Knife
- Measuring Cups
- Measuring Spoons
- Wooden Spoon or Ladle
- Small Mixing Bowl
- Timer (optional)
Critical Steps — Do Not Skip
- Mixing ground turkey with baking soda and water to achieve a soft texture.
- Ensuring the turkey does not clump when added to the boiling broth.
- Cooking the cod just until it flakes to avoid over‑cooking.
Chef Tips from the Video
- Using leftover cooked rice cuts the cooking time dramatically and gives a silkier texture.
- A pinch of white pepper adds a subtle heat without overwhelming the delicate flavors.
- Ginger not only reduces fishy odor but also aids digestion, which is helpful after surgery.
Troubleshooting
Turkey turns grainy or gritty.
Make sure the baking soda is fully dissolved and mix the turkey gently; avoid over‑mixing which can break down the protein fibers.
Congee is too thick.
Add a little extra broth or water, ¼ cup at a time, and stir until the desired consistency is reached.
Cod becomes rubbery.
Remove the pot from heat as soon as the cod flakes; over‑cooking makes it tough.
Storage
Refrigerator: Store in airtight containers for up to 4 days.
Freezer: Portion into single‑serve bags and freeze for up to 2 months.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the chicken bone broth in advance and freeze in portions.
- Pre‑mix the turkey with baking soda and store in the fridge for up to 24 hours.
- Portion the finished congee into containers; reheat gently on the stovetop or microwave.
Frequently Asked Questions
What is the cultural significance and history of congee in Chinese cuisine?
Congee, also known as rice porridge, has been a staple comfort food in China for centuries, traditionally served to the sick, the elderly, and during festivals as a gentle, easily digestible meal.
What are the traditional regional variations of congee in Chinese cuisine?
Northern China often adds shredded chicken and scallions, while southern versions may include century‑egg, pork, or seafood and are flavored with ginger, soy sauce, or fermented black beans.
How is congee traditionally served in China?
It is usually served hot in a shallow bowl, accompanied by side condiments such as pickled vegetables, soy sauce, chili oil, or sliced green onions, allowing each diner to customize the flavor.
What occasions or celebrations is congee associated with in Chinese culture?
Congee is commonly eaten during the Lunar New Year for good luck, at birthday celebrations for the elderly, and as a restorative dish after illness or surgery.
What makes this high‑protein congee special in Chinese cuisine?
Jon Kung’s version boosts the protein content by adding lean ground turkey softened with baking soda and flaky cod, while still keeping the classic soft texture that makes congee ideal for post‑surgery recovery.
What are the most common mistakes to avoid when making high‑protein congee with turkey and cod?
Common errors include over‑mixing the turkey (which creates a grainy texture), letting the pot boil too vigorously (causing a gummy porridge), and over‑cooking the cod, which makes it rubbery.
Why does this recipe use baking soda in the ground turkey mixture?
Baking soda raises the pH of the meat, weakening protein bonds and resulting in a softer, more tender texture that prevents the turkey from becoming dry or grainy in the congee.
Can I make this congee ahead of time and how should I store it?
Yes, the congee can be refrigerated for up to 4 days in airtight containers or frozen for up to 2 months. Reheat gently on the stovetop, adding a splash of broth if it thickens.
What texture and appearance should I look for when the congee is done?
The congee should be thick yet pourable, with rice grains broken down into a creamy consistency. The cod pieces should be opaque, flaky, and the turkey should be fully cooked but still tender.
What does the YouTube channel Jon Kung specialize in?
The YouTube channel Jon Kung focuses on practical, high‑protein meals for fitness enthusiasts and recovery situations, often featuring quick hacks, ingredient swaps, and nutrient‑dense recipes.
How does the YouTube channel Jon Kung's approach to Chinese‑style cooking differ from other Asian cooking channels?
Jon Kung blends traditional Chinese techniques with modern nutrition science, emphasizing protein density, easy‑to‑chew textures, and meal‑prep efficiency, whereas many other channels prioritize authentic flavor profiles without the same focus on macro‑nutrient optimization.
Last updated: October 12, 2026
