Grilled Miso Chicken

• 分量: 2 servings
• 調理時間: 10 minutes
• 総時間: 3 hours 18 minutes

材料

1 lb boneless, skinless chicken breast (I used 2 fillets) 2

2 cloves garlic (minced or crushed)

1 tsp ginger (grated, with juice; from a 1-inch, 2.5-cm knob) 1 2.5

2 Tbsp miso (I used Hikari Miso Organic White Miso)

1 Tbsp neutral oil

1 Tbsp toasted sesame oil

1 Tbsp soy sauce

1 tsp Sambal Oelek Chili Paste (or more to your taste; optional)

手順

In a small bowl, mix together all the ingredients for Ginger Miso Sauce: 2 cloves garlic (minced), 1 tsp ginger (grated, with juice), 2 Tbsp miso (white), 1 Tbsp neutral oil, 1 Tbsp toasted sesame oil, 1 Tbsp soy sauce, and 1 tsp Sambal Oelek Chili Paste (optional).

Place 1 lb boneless, skinless chicken breast between 2 pieces of wax paper or parchment paper. Using a meat mallet, pound the chicken breasts to an even ½-inch (1.3-cm) thickness.

Put the chicken breasts in a large resealable plastic bag and add the sauce. Rub the marinade into the meat until evenly coated. Seal the bag and marinate for at least 2–3 hours in the refrigerator.

To Cook

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

Remove the chicken breasts from the marinade and place them on the hot grate. Grill the breasts until cooked, about 4 minutes per side. To test for doneness, poke the breasts with your finger. They should feel firm to the touch.

To Serve

Transfer the chicken to plates. I like to serve Grilled Miso Chicken with steamed rice and Mango Kale Salad.

To Store

You can keep the leftovers in an airtight container and store in the refrigerator for up to 2 days or in the freezer for a month.

栄養

• カロリー: 347 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 9 g
• トランス脂肪: 1 g
• コレステロール: 145 mg
• ナトリウム: 821 mg
• 炭水化物総量: 4 g
• 食物繊維: 1 g
• 糖質総量: 1 g
• タンパク質: 50 g