Need a healthy supper in a hurry? This Japanese-inspired recipe is low in fat and a great source of iron. 419 cals per person.
Miso Brown Rice & Chicken Salad
Ingredients serves 2
120g brown basmati rice
2 skinless chicken breasts
140g sprouting broccoli
4 spring onions, cut into diagonal slices
1 tbsp toasted sesame seeds
For the dressing
2 tsp miso paste
1 tbsp rice vinegar
1 tbsp mirin
1 tsp grated ginger
How to prepare
Cook the rice following the pack instructions – or use a pack of microwaveable rice from your freezer. Keep warm.
Place the chicken breasts into a pan of boiling chicken stock, so they are completely covered. Boil for 1 min, then turn off the heat, place a lid on and let sit for 10 mins. Check they are cooked through and cut into slices.
Steam the broccoli until tender.
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.
Recipe from Good Food magazine, August 2010