Rich red miso combined with sweet rice wine and zesty ginger turns a simple chicken dish into something that is robust and flavorful. A quick stint under the broiler (grill) makes this a must have for your weeknight repertoire.
2 tablespoons red miso (you can use a different type of miso if you prefer)
2 tablespoons mirin (or sake or dry sherry)
1 teaspoon ginger juice (see tip, below)
2 boneless and skinless chicken breasts, about 4–6 oz (120–175 g) each
2 cups (270 g) cooked brown rice
11⁄2 cups (340 g) cooked spinach
1. Mix together the miso, mirin, and ginger juice in a large bowl. Add the chicken breasts and turn them over until they are coated with the miso mixture. Cover with plastic wrap (cling film) and let stand in the refrigerator for at least 2 hours, or preferably overnight.
2. About 1 hour before you are ready to cook, remove the bowl with chicken from the refrigerator and let stand until it comes to room temperature.
3. Preheat the broiler (grill) to medium–high. Remove the chicken breasts from the miso mixture and place in a broiler-proof (grill-proof) pan. Broil (grill) the chicken for about 6 minutes on each side, or until cooked through. Be careful not to burn the chicken. Serve immediately with cooked brown rice and spinach.
Tip: To make ginger juice, grate a 2-inch (5-cm) piece of fresh ginger (there’s no need to peel it), and squeeze the pulp into a small bowl.
Per serving: 500 kcals, 8.6 g fat (2 g saturates), 47 g carbohydrate (8 g sugars), 51 g protein,8.2 g fiber, 2.6 g salt
You can find more advice, tips and recipes in our book, The Everything You Need to Know About Diabetes Cookbook by Dr Karin M Hehenberger.