Miso Chicken with Brown Rice

iVillage Member
Registered: 08-07-2007
Miso Chicken with Brown Rice
6
Tue, 09-09-2008 - 2:31pm

I am planning to make this soon, but will probably grill or stir fry the chicken instead of steaming it in plastic wrap (which just doesn't sound healthy to me).


Miso Chicken with Brown Rice


"I do a lot of Asian cooking, and I was looking for another use for miso. In this recipe, the sweetness in the miso blends well with the saltiness of the soy sauce." --CL Reader


2 tablespoons miso (soybean paste)
1 1/2 tablespoons minced peeled fresh ginger
2 garlic cloves, minced
4 (4-ounce) skinned, boned chicken breast halves
Cooking spray
5 large egg whites, lightly beaten
1 cup finely chopped onion
1 cup thinly sliced carrot
1 tablespoon fish sauce
2 1/2 cups cooked brown rice
1 cup diced shiitake mushroom caps (about 3 ounces)
2 tablespoons chopped fresh parsley
2 tablespoons chopped green onions
1 tablespoon low-sodium soy sauce
1 1/2 cups chopped spinach

Combine first 3 ingredients in a small bowl. Rub miso mixture over both sides of chicken breast halves. Wrap each breast half securely in plastic wrap. Arrange the packets in steamer rack; place rack in a Dutch oven. Steam packets, covered, 20 minutes or until done. Remove packets from steamer; let stand 5 minutes. Remove chicken from packets, reserving liquid from packets. Dice chicken; set aside. Discard water in pan; wipe pan dry with a paper towel.


Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add egg whites, and cook 2 minutes or until done. Remove egg whites from skillet; coarsely chop.

Add reserved cooking liquid, chicken, onion, carrot, and fish sauce to Dutch oven, and bring to a boil. Reduce heat to medium; cook 5 minutes or until liquid almost evaporates. Add rice, mushrooms, parsley, green onions, and soy sauce; cook 3 minutes. Stir in egg whites and spinach.

Yield:  4 servings (serving size: 1 1/2 cups)

CALORIES 344 (9% from fat); FAT 3.5g (sat 0.7g,mono 0.8g,poly 0.9g); IRON 3.3mg; CHOLESTEROL 66mg; CALCIUM 83mg; CARBOHYDRATE 40.5g; SODIUM 998mg; PROTEIN 36.9g; FIBER 5.6g

Cooking Light, JANUARY 2000

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iVillage Member
Registered: 12-06-2007
Wed, 09-17-2008 - 7:51pm

I made this for dinner tonight.

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iVillage Member
Registered: 01-03-2006
Wed, 09-17-2008 - 7:55pm

Joy,

You've been making alot of recipes that are posted on the board lately!! Thanks for trying them out and reviewing them for us!!







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iVillage Member
Registered: 06-30-1997
Wed, 09-17-2008 - 10:46pm

Hey Joy, thanks for the review. I just found this after I posted to you about it in your journal. So just disregard!!! I may have a little trouble finding the miso around here. I'll try this someday if I can find it.

Rebekah








Rebekah

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iVillage Member
Registered: 09-02-2004
Thu, 09-18-2008 - 5:41am
I find it quite amazing that some people have trouble finding miso! Pretty much every grocery store I can think of has an in-store sushi bar, which is where it can be found.




Lilypie First Birthday tickers
iVillage Member
Registered: 12-06-2007
Thu, 09-18-2008 - 6:13am

Rebekah -- I went to an Asian-owned fish market that serves fresh sushi.

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iVillage Member
Registered: 12-06-2007
Thu, 09-18-2008 - 6:14am

That's not the case around here; only one grocery store in my area has a sushi bar, and they didn't carry the miso.

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