Miso-poached chicken and buckwheat bowl
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 beetrootbeetsX chopped in chunks
- 2 cups rocketarugulaX
Total fat 7g
Saturated fat 1g
Dietary fibre 9g
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.
Make it gluten free: Check miso and mayonnaise are gluten free.
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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