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Miso brown rice & chicken salad

Miso brown rice & chicken salad

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(6 ratings)

Prep: 15 mins Cook: 30 mins

Easy

Serves 2
Low in fat and a great source of iron, this Japanese-inspired meal gets the 'superhealthy' tag

Nutrition and extra info

  • Healthy

Nutrition per serving

  • kcalories419
  • fat7g
  • saturates1g
  • carbs53g
  • sugars4g
  • fibre5g
  • protein39g
  • salt0.76g
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Ingredients

  • 120g brown basmati rice
  • 2 skinless chicken breasts
  • 140g sprouting broccoli

    Broccoli

    brok-o-lee

    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • 4 spring onions, cut into diagonal slices

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 1 tbsp toasted sesame seeds

For the dressing

  • 2 tsp miso paste
  • 1 tbsp rice vinegar
  • 1 tbsp mirin
  • 1 tsp grated ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

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Method

  1. 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.

  2. Boil the broccoli until tender. Drain, rinse under cold water and drain again.

  3. For the dressing, mix the miso, rice vinegar, mirin and ginger together.

  4. 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.

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Comments (7)

Pablodog's picture

Fantastic! Just about the healthiest thing I've eaten this year, wasn't sure about until it was ready but really enjoyed it!

maggiedon's picture
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I used a pouch of ready cooked Tilda brown rice which makes this a speedy meal. I also vary the veg, sometimes using sugarsnap peas, courgettes, wilted spinach dressed in sesame oil, etc. i actually think the quantity of sauce is fine! This is a great, healthy low GI meal for Zen days when my body is a temple!

dentonrm's picture
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this recipe was surprisingly good! the sauce is delicious. But you do need to double the amount.

The only thing I added which really added to the dish was some sesame oil sprinkled over at the end.

This has become a regular recipe for me!

smeehughes's picture
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I stir-fried quorn chicken pieces instead of using chicken as I'm a veggie, and I cooked the broccoli with the rice for convenience. I also doubled the dressing as advised by earlier commenters. It was a lovely, fast, and tasty mid-week meal. Will make again soon.

helers's picture

Agree with the above you need to double the dressing (which I did) and it was delicious. will definitely make again, everyone loved it.

gfchall's picture
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I agree with hungry eyes about the doubling the amount of dressing. I serve the chicken,rice and broccoli hot and dressing cold and that works for us, we have this at least once a month.

kara88's picture
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I enjoyed this, it was fresh and tasty. If I made it again, I would make about double the amount of dressing. I also used a lot more than the recommended amount of sesame seeds, cos I love 'em. Only downsides: 1) not sure whether it is a hot or cold meal, I settled for tepid 2) for a lazy-arse like me, it seemed to work through a substantial amount of pans that all needed washing.

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