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Miso brown rice & chicken salad

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

  • Prep: 15 mins
    Cook: 30 mins
  • Serves 2
  • Easy
  • Serves 2
  • Easy
  • Calories 419
  • Carbohydrates 53
  • Saturated Fat 1
  • Sugar 4
  • Protein 39
  • Fat 7
  • Fibre 5
  • Salt 0.76

Nutrition per serving

  • Calories 419
  • Carbohydrates 53
  • Saturated Fat 1
  • Sugar 4
  • Protein 39
  • Fat 7
  • Fibre 5
  • Salt 0.76

Ingredients

  • 120g brown basmati rice
  • 2 skinless chicken breasts
  • 140g sprouting broccoli
  • 4 spring onions, cut into diagonal slices
  • 1 tbsp toasted sesame seeds
  • 2 tsp miso paste
  • 1 tbsp rice vinegar
  • 1 tbsp mirin
  • 1 tsp grated ginger

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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