Miso brown rice & chicken salad

Gluten Free
Dairy Free
Health score
57%
Miso brown rice & chicken salad
45 min.
2
560kcal

Suggestions


If you're searching for a deliciously nutritious meal that packs a punch of flavor, look no further than our Miso Brown Rice & Chicken Salad! This vibrant dish perfectly balances tenderness and crunch, combining succulent chicken breasts with nutty brown basmati rice and a colorful array of fresh ingredients. Ideal for lunch or dinner, it's a versatile main course that is sure to satisfy your taste buds while keeping things healthy.

This recipe features sprouting broccoli and fresh spring onions, making it not only visually appealing but also loaded with vitamins and minerals. The homemade dressing crafted from rich miso paste, zesty rice vinegar, and fragrant ginger ties the entire dish together, offering a delightful umami flavor that will leave you craving more. Plus, with its gluten-free and dairy-free attributes, it's a fantastic option for those with dietary restrictions.

At just 560 calories per serving, this dish is perfect for anyone looking to indulge without compromising their health goals. Enjoy the simplicity and heartiness of this meal, which can be prepared in just 45 minutes. Whether you're cooking for yourself or impressing friends, the Miso Brown Rice & Chicken Salad is a recipe that brings nourishment and delightful flavors to your table. Dive in and savor every bite!

Ingredients

  • 120 rice 
  •  chicken breast skinless
  • 140 broccoli 
  •  spring onion cut into diagonal slices
  • tbsp sesame seed toasted
  • tsp miso 
  • tbsp rice vinegar 
  • tbsp mirin 
  • tsp ginger grated

Equipment

  • frying pan

Directions

  1. Cook the rice following the pack instructions, then drain and keep warm. While its cooking, place the chicken breasts into a pan of boiling water so they are completely covered. Boil for 1 min, then turn off the heat, place a lid on and let sit for 15 mins. When cooked through, cut into slices.
  2. Boil the broccoli until tender.
  3. Drain, rinse under cold water and drain again.
  4. For the dressing, mix the miso, rice vinegar, mirin and ginger together.
  5. Divide the rice between two plates and scatter over the spring onions and sesame seeds.
  6. Place the broccoli and chicken slices on top. To finish, drizzle over the dressing.

Nutrition Facts

Calories560kcal
Protein40.91%
Fat14.98%
Carbs44.11%

Properties

Glycemic Index
143.09
Glycemic Load
31.08
Inflammation Score
-8
Nutrition Score
38.537826299667%

Flavonoids

Luteolin
0.56mg
Kaempferol
5.81mg
Myricetin
0.04mg
Quercetin
4.85mg

Nutrients percent of daily need

Calories:560.42kcal
28.02%
Fat:9.16g
14.09%
Saturated Fat:1.85g
11.58%
Carbohydrates:60.64g
20.21%
Net Carbohydrates:56.54g
20.56%
Sugar:4.23g
4.7%
Cholesterol:144.64mg
48.21%
Sodium:581.7mg
25.29%
Alcohol:0.85g
100%
Alcohol %:0.26%
100%
Protein:56.26g
112.51%
Vitamin B3:25.37mg
126.85%
Selenium:85.29µg
121.84%
Vitamin K:123.35µg
117.48%
Vitamin B6:1.98mg
98.87%
Vitamin C:69.71mg
84.5%
Phosphorus:637.16mg
63.72%
Manganese:1.04mg
52.04%
Vitamin B5:4.27mg
42.72%
Potassium:1230.6mg
35.16%
Magnesium:112.44mg
28.11%
Copper:0.46mg
22.94%
Vitamin B2:0.38mg
22.47%
Folate:78.92µg
19.73%
Vitamin B1:0.29mg
19.42%
Zinc:2.85mg
19.01%
Iron:2.99mg
16.64%
Fiber:4.1g
16.4%
Vitamin A:748.81IU
14.98%
Calcium:126.18mg
12.62%
Vitamin E:1.19mg
7.92%
Vitamin B12:0.46µg
7.61%
Vitamin D:0.23µg
1.51%