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Braised Japanese chicken with edamame
Dairy free, Japanese-style slow cooked chicken, served with rice and veges. This recipe has a vegan option.
Serves: 6
Time to make: 1 hr 20 mins
Ingredients
- 2 tablespoons olive oil
- 900g skinless chicken thigh fillets, fat trimmed, cut into 3cm pieces
- 1 large leek, halved, thinly sliced
- 3 celery stalks, thinly sliced
- 4 medium carrots, cut into 1cm-thick rounds
- 1 tablespoon grated fresh ginger
- 3 cloves garlic, crushed
- 1 tablespoon miso paste
- 2 tablespoons reduced-salt soy sauce
- 1 tablespoon mirin
- 1¹/³ cups peeled frozen edamame
- 4 cups broccoli florets, or sliced broccolini, to serve
- 3 cups cooked brown rice, to serve
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Instructions
1 Preheat the oven to 180°C. In a large ovenproof saucepan heat half of the olive oil over high, Cook chicken, in two batches, stirring for 2–3 minutes, or until browned. Remove chicken and set aside.
2 Add remaining oil to pan and return to medium heat. Cook leek, celery and carrot, stirring, for 6–7 minutes, or until light golden. Add ginger and garlic and cook, stirring, for 1 minute, or until fragrant.
3 Return chicken to pan. Stir in miso paste. Add soy sauce, mirin and 1¼ cups water, and bring to a boil. Cover saucepan and place in preheated oven for 45 minutes, or until chicken is tender.
4 Meanwhile, steam, boil or microwave edamame beans until just tender and drain. Stir edamame into chicken.
5 Serve braised chicken with steamed broccoli florets and rice.
Variations
Make it gluten free: Check miso, soy sauce and mirin are gluten free.
Make it vegan: Substitute Sunfed Chicken-free Chicken for chicken. Check miso and mirin are vegan.
Make it low FODMAP: Only use the green leaves of the leek, limit celery to 2 medium stalks, swap olive oil for garlic infused oil and omit the garlic and use broccoli instead of broccolini.
HFG tip
To freeze
At the end of step 3, place chicken in containers and set aside to cool completely. Once cool, cover and freeze. Take from freezer the night before you wish to serve and allow to thaw in fridge. Reheat chicken in saucepan over medium heat, or microwave until piping hot.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
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Calories 493cal
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Kilojoules 2060kJ
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Protein 40g
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Total fat 16g
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–Saturated fat 3g
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Carbohydrates 45g
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–Sugars 9g
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Dietary fibre 10g
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Sodium 460mg
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Calcium 90mg
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Iron 3.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
