Miso & Honey Roasted Chicken with Green Beans

Miso and Honey Roasted Chicken, served with green beans, is a different take on an old favourite dish – Honey & Soy Chicken.  A straightforward dish to prepare as a week night meal.

What’s good about it?   Miso is a Japanese seasoning made into a paste from fermented soybeans (and other grains), making it a great source of probiotics to support gut and immune health.  It also contains phytonutrients (also known as phytochemicals – are chemicals produced by plants to stay healthy). Phytonutrients have antioxidant and anti-inflammatory  activity which can support immunity, intercellular communication, repair DNA damage due to toxin exposure, detoxify carcinogens and alter oestrogen metabolism.  The US Department of Agriculture states that a phytonutrient rich diet can be effective for reducing the risk of cancer and heart disease.

There are a number of varieties, some of which are saltier or sweeter than others. I tend to use the mellow white miso because it’s a little sweet and not overly salty.  This salty flavour (or umami) is delicious but a little miso goes a long way.

Ingredients:

3 cloves of garlic, crushed

70grms of white miso paste (available from health food shops)

40grms rice wine vinegar (mirin)

1 tablespoon of avocado or macadamia nut oil

30grms cold pressed honey

1 kilo of chicken thigh fillets, cut in half

3 spring onions finely sliced including some of the green section

1 heaped tablespoon of organic sesame seeds

1 sheet of nori seaweed, thinly cut or ½ cup of Dulse strips (optional)

2 large handfuls of fresh green beans

Serve with brown or cauliflower rice, and a bit of broccoli on the side.

 

Method:

  • Preheat oven to 180deg C (or moderate in your oven)
  • In a frypan, toast sesame seeds over a low heat until just golden brown.
  • In a bowl mix well the crushed garlic, oil, rice wine vinegar, miso and honey.
  • Add chicken to marinade and coat thoroughly.
  • Place chicken and marinade in a baking dish and roast for 15minutes and then stir mixture.  Place chicken back in oven and roast for a further 15 minutes or until cooked.
  • While chicken is cooking heat a little avocado or macadamia nut oil in a wok over high heat and stir-fry beans until just wilted (1-2 minutes).
  • Also steam brown rice or blend and cook your cauliflower rice at this time.
  • Serve layers of chicken and green beans on a bed of brown rice and garnish with sesame seeds and spring onions and add seaweed strips if desired.

Serves 4