A lower-calorie way to make Teochew porridge
Teochew porridge set with steamed fish, tofu and vegetables
Loose Teochew rice porridge served with steamed fish, tofu and two vegetables makes a balanced set for about 430 kcal.
Teochew porridge keeps distinct rice grains in a light starchy broth, unlike creamy congee. The nutritional result depends on the side dishes, so this recipe defines a complete set: steamed fish, braised tofu, greens and pickled mustard rinsed to reduce excess salt.
What changes—and what stays
From with salty preserved dishes, fatty braises and several refills often 600–900 kcal to 430 calories
Keep the porridge loose and pair one measured bowl with steamed fish, tofu and vegetables rather than fatty salty preserved sides. Plain rice broth provides contrast for ginger-steamed fish, light soy tofu, garlic greens and a small sharp portion of rinsed preserved mustard.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Keep the porridge loose and pair one measured bowl with steamed fish, tofu and vegetables rather than fatty salty preserved sides | Plain rice broth provides contrast for ginger-steamed fish, light soy tofu, garlic greens and a small sharp portion of rinsed preserved mustard. |
How the flavor stays
Plain rice broth provides contrast for ginger-steamed fish, light soy tofu, garlic greens and a small sharp portion of rinsed preserved mustard.
A cost rule that survives inflation
Rice, firm tofu and seasonal greens keep the set affordable, while a modest fish fillet provides enough protein when shared with tofu.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 420 gjasmine rice
- 2.8 lwater
- 700 gwhite fish fillets
- 600 gfirm tofu
- 900 gAsian leafy greens
- 400 gmushrooms
- 120 gpreserved mustard greens
- 35 mlreduced-salt soy sauce
- 40 gginger and garlic
- 12 grapeseed oil
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Cook rice grains in excess water
Rinse rice and boil in measured water, then lower the heat and stop while grains are soft but still distinct in the cloudy broth.
Look for: Individual swollen grains remain visible and the liquid is loose and milky rather than thick like paste.
Step 2 · follow the visible cue
Steam fish with ginger
Arrange equal fish portions with ginger and steam gently until opaque and just flaking, then spoon over a little measured soy.
Look for: The fish has moist clean flakes and clear juices, with no oily sauce surrounding it.
Step 3 · follow the visible cue
Braise tofu and rinse preserved greens
Simmer tofu and mushrooms in diluted soy stock while rinsing and squeezing the preserved mustard to control salt.
Look for: Tofu is light brown at the edges, mushrooms are tender and the mustard tastes sharp rather than briny.
Step 4 · follow the visible cue
Cook greens and build six sets
Stir-fry greens and garlic in measured oil, then serve one bowl of loose porridge with fixed portions of fish, tofu and both vegetables.
Look for: Each tray has four colourful sides, one loose rice bowl and no single salty dish dominating the meal.
Calories at the same serving size
194 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate porridge and each side separately for two days. Reheat porridge with water and fish only once until steaming.
Refrigerate porridge and each side separately for two days. Reheat porridge with water and fish only once until steaming.
Frequently asked questions
How is Teochew porridge different from congee?
Its soft rice grains remain distinct in abundant light broth rather than dissolving into a creamy base.
Does the calorie estimate include the sides?
Yes. It covers one sixth of every measured fish, tofu, vegetable and rice component listed.
- jasmine rice420 g
- water2.8 l
- white fish fillets700 g
- firm tofu600 g
CaloNote · mobile analysis example
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This uses the real CaloNote meal-detail layout with this recipe’s photo and estimated nutrition. Actual AI results vary with the photo and portion.
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
- Singapore Health Promotion Board — Energy and nutrient composition
- HealthHub Singapore — My Healthy Plate
Published and last reviewed: August 25, 2026
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