Grilled Miso Chicken

• 份量: 2 servings
• 活動時間: 10 minutes
• 總時間: 3 hours 18 minutes

食材

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)

步驟

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.

營養

• 卡路里: 347 kcal
• 總脂肪: 13 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 9 g
• 反式脂肪: 1 g
• 膽固醇: 145 mg
• 鈉: 821 mg
• 總碳水化合物: 4 g
• 膳食纖維: 1 g
• 總糖: 1 g
• 蛋白質: 50 g