Oops! It appears that you have disabled your Javascript. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript!
Miso-poached chicken and buckwheat bowl
Mains
Rate

Miso-poached chicken and buckwheat bowl

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)

    • Kilojoules 1830kJ

    • Calories 438cal

    • Protein 37g

    • Total fat 7g

    • –Saturated fat 1g

    • Carbohydrates 60g

    • –Sugars 19g

    • Dietary fibre 9g

    • Sodium 440mg

    • Calcium 120mg

    • Iron 2.5mg

    Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
    Save to favs
     See favs     PRINT

    Rate and share:

    Author: Niki Bezzant - Editor-at-large
    Photographer: Bryce Carleton
    First published: Apr 2019

    RELATED ADVICE LATEST ADVICE

    What nuts are low FODMAP?

    Diagnosing allergies and intolerance

    20 easy ways to make food gluten-free

    Cartoon scientist surrounded by microscope, beakers, coronavirus, holding syringe

    From risk to recovery: What we now know about coronavirus

    Woman with COVID-19 mask on at airport

    5 ways to fly safer during COVID-19

    men talking to each other

    How to foster strong mental health during COVID-19

    Please log in

    This page requires a healthyfood.com account. Please create one below, or sign in if you already have one.

    * We’ll never pass your email address to third parties, or send you spammy stuff, we promise.

    Thanks, you're good to go!

    X
    {{formAction == 'login' ? "Log in here to continue" : "See more from Healthy Food Guide" }}

    {{formAction == 'login' ? "" : "Get more expert advice, nutrition packed recipes, meal plans, videos and resources." }}
    Create a free account to access 6 items per month or log in here.

    Need an account?

    *By using our site you agree to our Terms of Use and Privacy Policy

    Thanks, you're good to go!

    X
    Go to homepage*Subsequent months will be $2.75
    {{ contentNotIncluded('company') }} has not subscribed to {{ contentNotIncluded('contentType') }}.

    Ask your librarian to subscribe to this service next year. Alternatively, use a home network and buy a digital subscription—just $1/week...

    Go back