Miso Chicken with Brown Rice

Recipe adapted from Cooking Light.

Ingredients

• 2 Tbsp miso (soybean paste)
• 1-1/2 Tbsp minced, peeled fresh ginger
• 2 garlic cloves, minced
• 4-4oz skinned, boned chicken breast halves
• Cooking spray
• 5 large egg whites, lightly beaten
• 1 cup finely cupped onion
• 1 cup thinly sliced carrot
• 1 tsp fish sauce (optional)
• 2-1/2 cups cooked brown rice
• 1 cup diced shitake mushroom caps (about 3oz)
• 2 Tbsp chopped fresh parsley
• 2 Tbsp chopped green onions
• 1 Tbsp low-sodium soy sauce
• 1-1/2 cups chopped spinach

Preparation

1. Combine the miso, ginger and garlic in a small bowl.
2. Rub miso mixture over both sides of chicken breast halves. Wrap each breast half securely in plastic wrap. Arrange the packets in a steamer rack, place in a Dutch oven.
3. Steam packets, covered, for 20 minutes or until done.
4. Remove packets from steamer, let stand 5 minutes.
5. Remove chicken from packets, reserving liquid from packets. Dice chicken and set aside. Discard water in pan, wipe pan dry with a paper towel.
6. Place a large, nonstick skillet coated with cooking spray over medium-high heat until hot. Add egg whites and cook 2 minutes or until done. Remove egg whites from skillet and coursely chop.
7. Add reserved cooking liquid, chicken, onion, carrot and fish sauce to the Dutch oven, and bring to a boil. Reduce heat to medium, cook 5 minutes or until liquid almost evaporates.
8. Add rice, mushrooms, parsley, green onions and soy sauce. Cook 3 minutes. Stir in egg whites and spinach.

Nutritional information

Makes four 1-1/2 cup servings, each having 380 calories, 38g protein, 3.5g fat, 48g carbohydrates, 5g fiber and 780mg sodium.

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