Miso-poached chicken and buckwheat bowl
Have this tasty meal for two on the table in twenty minutes. Our recipe uses high-protein buckwheat - a great alternative to rice.
Serves: 2
Time to make: 20 mins
Total cost: $11.50 / $5.75 per serve
(at time of publication)
Ingredients
- ½ cup buckwheat
- 2 teaspoons miso paste
- 2½ cups chopped broccoli florets or 200g broccolini
- 200g chicken breast
- 1 tablespoon reduced-fat mayonnaise
- 2 tablespoons low-fat plain yoghurt
- 1 teaspoon wasabi paste
- 250g cooked beetroot chopped in chunks
- 2 cups rocket
Instructions
1 In a small saucepan, place buckwheat. Cover with 1 cup water, add 1 teaspoon of the miso paste and bring to the boil. Reduce heat, cover and simmer for 8 minutes. Add broccoli, cover and cook for 2 minutes more. Remove from heat and set aside.
2 In a small pan, place chicken breast and cover with water. Add remaining miso paste. Bring to a simmer, cook for 2 minutes, then cover and turn off the heat. Leave for 5-7 minutes, until chicken is cooked through.
3 In a bowl, combine mayonnaise, yoghurt and wasabi to make a dressing.
4 Arrange buckwheat in bowls. Shred chicken breast. Add chicken, broccoli, beetroot and rocket to bowls. Add wasabi mayo dressing and serve.
Variations
Make it gluten free: Check miso and mayonnaise are gluten free.
HFG tip
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)
-
Calories 438cal
-
Kilojoules 1830kJ
-
Protein 37g
-
Total fat 7g
-
–Saturated fat 1g
-
Carbohydrates 60g
-
–Sugars 19g
-
Dietary fibre 9g
-
Sodium 440mg
-
Calcium 120mg
-
Iron 2.5mg
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.
Photographer: Bryce Carleton
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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