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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Taro toss with miso honey chilli sauce and lime-glazed chicken

High in fibre and iron, this stir-fry for two delivers all of your 5-a-day in a delicious miso chilli sauce.

Time to make: 30 mins
Serving: 2 people

Ratings: 4.5

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Ingredients

Measurements explained

200g taro, peeled, spiralised or cut in thin strips (see tips), or use kumarasweet-potatoX
spray oil
2 spring onions, sliced
1 clove garlic, sliced
1 carrot, julienned or spiralised
1 red capsicum, thinly sliced
2 courgettezucchiniXszucchini, summer squashX, julienned or spiralised
½ cup shelled frozen edamame beans
1 teaspoon olive oil
250g boneless skinless chicken thighs, sliced in thirds
zest and juice of 1 lime

Sauce
2 tablespoons miso paste
1 teaspoon reduced-salt soy sauce
2cm piece ginger, peeled and finely chopped
2 tablespoons rice wine vinegar
1 tablespoon honey
1 chilli, finely chopped

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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Fill a pot with water and bring to the boil. Add taro. Reduce heat and simmer for 5 minutes, until taro is almost cooked through. Drain, rinse and set aside.
Spray a large pan with oil and set over a medium-high heat. Add spring onions and garlic, and cook for 2 minutes. Add carrot, capsicum and courgettes and stir-fry for another 2 minutes. Add taro to pan and stir-fry for 1 minute.
In a small bowl, combine sauce ingredients with ¼ cup of water and mix well. Add sauce to pan and stir through vegetables. Add edamame beans. Cook for 2-3 minutes until taro is cooked through. Set aside.
In another pan, heat olive oil over medium-high. Add chicken and cook, turning, until cooked through and golden (about 10 minutes). Remove from heat and squeeze over lime juice. Toss. Sprinkle with lime zest.
To serve, divide veges and chicken between 2 plates.

Variations

Make it gluten free: Check miso and soy sauce are gluten free.

HFG tip

If using taro, wear gloves and cook thoroughly, to avoid hand, skin, mouth and throat itching caused by a substance in raw taro called calcium oxalate (see In season January for more information).

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $86. Just grab your shopping list and get dinner done!

Nutrition info (per serve)

Calories 527 cal

Kilojoules 2210 kJ

Total fat 17 g

Saturated fat 4 g

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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.

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First published: Jan 2018

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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.