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
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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
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Protein 37g
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Total fat 7g
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–Saturated fat 1g
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Carbohydrates 60g
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–Sugars 19g
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Dietary fibre 9g
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Sodium 440mg
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Calcium 120mg
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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.
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.
