Miso Brown Rice Chicken Salad Recipes
MISO BROWN RICE & BROCCOLI SALAD WITH FIERY PRAWNS
Fermented miso soya bean paste adds an extra savoury hit to this nutritious rice dish topped with fiery chilli-fried prawns
Provided by Good Food team
Categories Main course
Time 40m
Number Of Ingredients 14
Steps:
- Cook the rice following pack instructions, adding the edamame beans for the last 3 mins of cooking. Drain well.
- Meanwhile, steam the broccoli for 4-5 mins until tender. Run under very cold water, drain thoroughly and pat dry. In a small bowl, mix the miso, ginger, vinegar, honey, sesame oil and seasoning.
- Heat the vegetable oil in a non-stick frying pan. Add the garlic and half the chilli and cook gently for a couple of mins, taking care not to burn. Throw in the prawns, lots of black pepper and a pinch of salt. Turn up the heat and cook for a few mins until the prawns are cooked through. Toss the miso dressing with the cooked rice, adding the spring onions, coriander and broccoli. Season and stir together. Spoon the spicy prawns on top, scatter over the remaining chilli and serve.
Nutrition Facts : Calories 304 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 35 grams carbohydrates, Sugar 6 grams sugar, Fiber 5 grams fiber, Protein 21 grams protein, Sodium 0.6 milligram of sodium
MISO BROWN RICE & CHICKEN SALAD
Low in fat and a great source of iron, this Japanese-inspired meal gets the 'superhealthy' tag
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 9
Steps:
- Cook the rice following the pack instructions, then drain and keep warm. While it's cooking, place the chicken breasts into a pan of boiling water so they are completely covered. Boil for 1 min, then turn off the heat, place a lid on and let sit for 15 mins. When cooked through, cut into slices.
- Boil the broccoli until tender. Drain, rinse under cold water and drain again.
- For the dressing, mix the miso, rice vinegar, mirin and ginger together.
- Divide the rice between two plates and scatter over the spring onions and sesame seeds. Place the broccoli and chicken slices on top. To finish, drizzle over the dressing.
Nutrition Facts : Calories 419 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 53 grams carbohydrates, Sugar 4 grams sugar, Fiber 5 grams fiber, Protein 39 grams protein, Sodium 0.76 milligram of sodium
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