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Miso-poached chicken and buckwheat bowl

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Serves: 2
Time to make: 20 mins

Total cost: $ 11.50 / $ 5.75 per serve

(at time of publication)


Miso-poached chicken and buckwheat bowl

  • Ingredients

  • Nutrition Info.(per serve)

  • 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

  • Nutrition Info

    • 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

    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.


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    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.

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