Soy comes in many forms including soybeans or edamame, tofu, soy sauce, tempeh, and…miso! Miso is a salty condiment used primarily by the Japanese. It’s made from soybeans, rice and salt, and combined with a mold culture and aged for at least one year. Miso is derived from soy and is a good source of antioxidants including magnesium, copper and zinc. It’s also considered a good source of phosphorous, protein and fiber. Miso puts our digestive system at ease because it’s considered to have been “pre-digested.” This is because the ‘friendly bacteria’ used to ferment miso helps metabolize carbs, protein and fats in soybeans, making it easier to digest.
You’ve all most likely had miso soup or at least heard of it. But that’s not all that miso is good for. I’ve used it to flavor fish (miso salmon is my fave!), chicken, or chicken and vegetable stir-fry. So this time, I tried it out in a rice dish–my dinner guests were very pleased!
Miso Rice Blend
Serving Size: 4
Time: 30 minutes
Ingredients:
- 1 cup rice, jasmine (This dish is perfect for leftover rice)
- ½ tsp salt
- 5 chicken breasts, cut into 1” chunks
- 2 tbs + 1 tsp miso (This can be found at most Asian grocery stores. Opt for the low-sodium miso.)
- ⅓ cup onion, chopped
- ½ cup corn (frozen or canned)
- ½ cup carrots, shaved, cut into 1cm chunks
- ½ cup button mushroom, chopped
- ½ cup green beans, chopped
- Extra virgin olive oil
Instructions:
- First, let’s make the rice: In a medium saucepan, combine 1 cup rice, 2 cups water, and ½ tsp salt and bring to a boil. Once boiled, stir once, cover with a lid, and reduce heat to low. Simmer for 17 minutes while keeping the lid on. (No peeking or stirring!) Remove from heat and let it sit for 5 minutes with the lid still on. Then, fluff it up with a fork and set it aside.
- Cut the chicken breasts into 1-inch cubes
- Cook the chicken (medium heat): Oil a large pan and place the chicken chunks. When it’s halfway cooked, add 1 tbs miso and stir. Cook until it reaches 165 degrees.
- Set the cooked chicken aside in a bowl.
- Cook the vegetables (medium heat): Oil the same pan and throw in the onion, corn, carrots, mushrooms and green beans. Add 1 tsp miso and stir until cooked.
- When the rice is ready, pour it into the pan with the vegetables and the cooked chicken. Add 1 tbs of miso. Reduce to low heat. Mix thoroughly so that each grain of rice gets the miso flavor.
- You’re all set–Bon appetite!
Let me know what you think!
