Miso Chicken with Brown Rice

"I do a lot of Asian cooking, and I was looking for another use for miso. In this recipe, the sweetness in the miso blends well with the saltiness of the soy sauce." --CL Reader

Yield: 4 servings (serving size: 1 1/2 cups)

Ingredients

• 2  tablespoons  miso (soybean paste)
• 1 1/2  tablespoons  minced peeled fresh ginger
• 2  garlic cloves, minced
• 4  (4-ounce) skinned, boned chicken breast halves
• Cooking spray
• 5  large egg whites, lightly beaten
• 1  cup  finely chopped onion
• 1  cup  thinly sliced carrot
• 1  tablespoon  fish sauce
• 2 1/2  cups  cooked brown rice
• 1  cup  diced shiitake mushroom caps (about 3 ounces)
• 2  tablespoons  chopped fresh parsley
• 2  tablespoons  chopped green onions
• 1  tablespoon  low-sodium soy sauce
• 1 1/2  cups  chopped spinach

Preparation

Combine first 3 ingredients in a small bowl. Rub miso mixture over both sides of chicken breast halves. Wrap each breast half securely in plastic wrap. Arrange the packets in steamer rack; place rack in a Dutch oven. Steam packets, covered, 20 minutes or until done. Remove packets from steamer; let stand 5 minutes. Remove chicken from packets, reserving liquid from packets. Dice chicken; set aside. Discard water in pan; wipe pan dry with a paper towel.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add egg whites, and cook 2 minutes or until done. Remove egg whites from skillet; coarsely chop.

Add reserved cooking liquid, chicken, onion, carrot, and fish sauce to Dutch oven, and bring to a boil. Reduce heat to medium; cook 5 minutes or until liquid almost evaporates. Add rice, mushrooms, parsley, green onions, and soy sauce; cook 3 minutes. Stir in egg whites and spinach.

Nutritional Information

Calories:

344 (9% from fat)

Fat:

3.5g (sat 0.7g,mono 0.8g,poly 0.9g)

Protein:

36.9g

Carbohydrate:

40.5g

Fiber:

5.6g

Cholesterol:

66mg

Iron:

3.3mg

Sodium:

998mg

Calcium:

83mg