MISO CHICKEN BLACK RICE BOWL - Vive Active - Reformer Pilates Sydney

MISO CHICKEN BLACK RICE BOWL

MISO CHICKEN BLACK RICE BOWL

Serves 4

A delicious healthy dinner from our Co-Founder and Nutrition Director, Louise Keats.

A quick and simple mid-week dinner, this is something I know I can make without a fuss that everyone in my house loves.

I always prefer chicken thigh over breast because it has twice the iron and zinc.

Black rice is a rich source of anthocyanins (the same plant compounds that give blueberries their colour) –  a type of antioxidant that are of increasing research interest for their potential role in improving cardiovascular and neurological health.

Gluten-free, Dairy-free, Nut-free


INGREDIENTS

  • 400g mixed mushrooms (shitake, Swiss Brown, Shimeji)
  • 600g chicken thigh fillets, cut in half
  • 2 tsp olive oil
  • 3 spring onions, cut into 6cm lengths
  • 2 cups (250g) cooked black rice
  • 1 bunch broccolini, trimmed, steamed
  • Toasted sesame seeds, to serve

Miso maple sauce

  • 1 tbs sesame oil
  • 3 tsp maple syrup
  • 1 tbs soy sauce or tamari (use gluten-free if needed)
  • 1 garlic clove, crushed
  • 3 tsp white miso paste

METHOD

  1. Combine sesame oil, maple, soy, garlic and miso in a small bowl. Whisk until smooth.
  2. Place mushrooms in a large bowl, add half the miso mixture. Toss to combine. In a separate bowl, add chicken and remaining miso mixture. Toss to coat.
  3. Heat a large non-stick frying pan over medium-high heat. Add half the olive oil and the chicken, cook 2-3 minutes each side or until golden, sticky and cooked through. Transfer to a plate. Keep warm.
  4. Add remaining olive oil and mushrooms. Cook, tossing 3-4 minutes or until golden and tender. Add spring onions and cook 1-2 minutes until tender.
  5. Divide rice between serving bowls. Top with chicken and mushrooms, spring onions and broccolini. Scatter with sesame seeds to serve.