This one is for the mid-week, quick and easy meal rotation!
Minced chicken combined with finely chopped broccoli and some miso paste creates a quick and easy meal paired with quinoa and some fresh lettuce.
To me, broccoli is the BEST vegetable. I love the taste, it’s highly nutritional and it’s super versatile. Kids? Apparently they don’t love it as much as I do.. Who would have guessed?
That’s why this recipe is great. It’s also why broccoli is great. You can finely chop broccoli so that you don’t even know it’s in the meal! Go that one step further and throw it in to your food processor to minimise preparation time; even less distinguishable in your child’s bowl.
Vitamin C, Vitamin K, Folate, Potassium, Manganese, Iron, Fibre, Antioxidants, Beta Caretene… these are just some of the yummy nutritional components found in broccoli. This wonderful vegetable has also been known to lower cholesterol levels and assist in maintaining a healthy gut by reducing inflammation. It’s a family winner and one of the most popular vegetables in western society. No wonder parent’s are always looking for ways to hide it in their kids meals 😉
Broccoli and chicken tend to go hand-in-hand in the kitchen; they pair together wonderfully. So why the miso? I really like having miso on hand and love the mild taste it provides. I’ve been experimenting with it a fair bit lately and this recipe sprung to mind. I wasn’t disappointed and I hope you aren’t either.
You can buy instant miso paste at any supermarket or Asian grocer. It’s always a good idea to read the ingredients list when deciding which one is best for your family. They are generally high in salt but that also means there’s no need to add extra salt to this Miso Chicken & Broccoli recipe.
This Miso Chicken & Broccoli takes about 30 minutes to whip up and tastes great when paired with some cooked quinoa and fresh lettuce. Give it a go this week and let me know what you think in the comments.
Miso Chicken & Broccoli
Prep: 10 minutes Cook: 30 minutes
Ingredients
500g free-range chicken mince
1 small onion, diced
1 garlic clove, finely grated
1 Tbs finely grated ginger
1 cup finely chopped broccoli head
1/2 cup grated carrot
1/3 cup snow peas, chopped
1/2 cup fresh coriander, chopped
2 Tbs fresh chives, chopped,
36g instant miso paste (2x sachets)
1 Tbs soy sauce
1/2 tsp sesame oil
1/2 tsp rice wine vinegar
1/4 cup water
Method
Saute the onion in a splash of olive oil in a large saucepan until translucent
Add the chicken, ginger and garlic and cook through
Add broccoli, carrot, miso and water. Bring to the boil, cover and turn down to a simmer. Cook for 20 minutes or until the broccoli is cooked through. Stir a few times throughout this process to prevent sticking.
Add vinegar, soy, sesame oil, chives, coriander and snow peas. Cook for 5 minutes
Serve hot with cooked quinoa and some fresh lettuce. Chilli sauce optional but highly recommended!
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