Grilled Miso Chicken

Featured in the Honolulu Star-Advertiser on May 16, 2018.

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Ingredients:

Grilled Miso Chicken

  • 1 pound boneless skinless chicken breast

Ginger miso sauce:

  • 2 cloves garlic
  • 1 teaspoon grated ginger
  • 2 tablespoons miso
  • 1 tablespoon vegetable oil
  • 1 tablespoon sesame oil
  • 1 tablespoon low-sodium shoyu
  • 1 teaspoon sambal oelek (chili paste)
  • Non-stick cooking spray

Directions:

In a small bowl, mix all ingredients for ginger miso sauce together.

Place chicken breasts between 2 pieces of wax paper or parchment paper. Using a meat mallet, pound the chicken breasts to an even 1/2-inch thickness.

In a large zip-lock bag, put in chicken breasts and ginger miso sauce. Rub marinade into meat until evenly coated. Seal bag and marinate at least 2-3 hours in the refrigerator.

Heat an outdoor grill to high. Spray the grates with cooking spray or soak paper towel in olive oil and rub over grates several times until coated.

Place chicken breasts on the hot grate, and grill until cooked, about 4 minutes per side. Transfer to plates. Serve with steamed rice. Serves 2.

Tip: Fermented foods like unsweetened yogurt, kefir, sauerkraut, miso and kimchee have good bacteria that thrive in our microbiome.

Approximate Nutrient Analysis per serving (based on two 7-oz breasts):
400 calories, 20 g fat, 3.5 g saturated fat, 145 mg cholesterol, greater than 1200 mg sodium, 6 g carbohydrate, 0 g fiber, 1 g sugar, 48 g protein

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