Monday, May 24, 2010

Grilled miso chicken (tori misoyaki) with Sauteed Broccoli Rabe

Miso (pronounced MEE-so) may be one of the World's Healthiest Foods you haven't tried, but it's easy to boost your nutrition by incorporating this health-promoting flavor-enhancer into your meals. WholeFoods
Miso has a sweet, salty base and, it eliminates the need to add salt while adding a complex, rich flavor to this dish. 


2 tablespoons light low sodium soy sauce (usukuchi shoyu)
2 tablespoons sake (optional)
2 tablespoons mirin (you can also use rice vinegar)
2 tablespoons light miso
2 green onions, crushed and slivered
1 teaspoon minced ginger root
1 garlic clove, minced
2 boneless chicken breast, (skin intact optional)
1 tablespoon seven-spice powder (optional)
Key to Delicious Miso Chicken: Before you start cooking, check the saltiness of the miso you are using. If it is a very salty type, you will want to cut down on the amount of miso. Taste your miso - if it’s mild enough that you can probably eat it as-is, then use the amount specified. If it’s too salty, cut down on the amount.


1. Blend soy sauce, sake mirin, miso, green onions, ginger root and garlic in a rectangular baking dish. Coat chicken with mixture. Marinate 1 hour or refrigerate overnight, turning several times.

2. Preheat a hibichi, portable tabletop grill or charcoal grill. (You can also broil the chicken) Shake marinade off chicken; pat dry. Place skin-down on hot grill. Grill 4 to 5 minutes. Turn chicken; grill second side 4 to 5 minutes or until golden brown and done inside. When chicken is done, sprinkle with sesame seeds and spice mixture.

Recipe is adapted from Japanese Cooking for the American Table by Susan Fuller Slack

Sauteed Broccoli Rabe

2 pounds broccoli rabe, trimmed and rinsed
2 tablespoons olive oil
2 cloves minced garlic
1 teaspoon red pepper flakes
Salt and pepper
1 lemon, zested
2 tablespoons grated Parmesan Cheese (optional)
Anchoives (optional)

Bring a large pot of salted water to a boil. Drop broccoli rabe into boiling water for 1 to 3 minutes until tender and bright green. Drain well in a colander and set aside. Don't skip the blanching step or the rabe will be quite bitter.

In a large sauté pan heat olive oil over medium heat. Add the garlic and red pepper flakes, sauté for 30 seconds. Do not allow the garlic to brown. (You can also sautee anchovies, and mash into paste). Add the broccoli rabe and heat through. Season with salt and pepper. Top with the lemon zest and Parmesan cheese. Serve immediately.

1 comment:

  1. I use miso with fish but never with chicken, I like this dish!