Katsu Goya Miso

Katsu Goya Miso is a delightful Paleo Japanese supper dish featuring the unique bitterness of goya (bitter melon) complemented by a rich miso glaze. This healthy and flavorful meal is perfect for those seeking a nutritious yet satisfying dinner option.

Ingredients

• Goya (bitter melon) - 200 grams
• Chicken breast (skinless) - 250 grams
• Miso paste (white or yellow) - 2 tablespoons
• Coconut aminos - 1 tablespoon
• Sesame oil - 1 teaspoon
• Olive oil - 1 tablespoon
• Garlic (minced) - 2 cloves
• Ginger (minced) - 1 teaspoon
• Spring onions (sliced) - 2 stalks
• Black sesame seeds - 1 tablespoon
• Salt - to taste
• Pepper - to taste

Steps

1. Slice the goya in half lengthwise, scoop out the seeds with a spoon, and cut it into thin half-moon slices.
2. Sprinkle the sliced goya with a little salt and let it sit for about 10 minutes to reduce bitterness, then rinse under cold water and pat dry.
3. In a bowl, mix the miso paste, coconut aminos, sesame oil, minced garlic, and minced ginger to create the miso glaze.
4. Heat olive oil in a skillet over medium heat. Add the chicken breast and season with salt and pepper. Cook for about 5-7 minutes on each side or until fully cooked and golden brown.
5. While the chicken is cooking, add the sliced goya to the skillet and stir-fry for about 3-5 minutes until slightly tender.
6. Once the chicken is cooked, remove it from the skillet and let it rest for a few minutes before slicing it into strips.
7. Pour the miso glaze over the goya in the skillet and stir until well coated and heated through.
8. To serve, place the sliced chicken on a plate, top with the miso-glazed goya, and garnish with sliced spring onions and black sesame seeds.

Nutrition

• Calories: 350
• Protein: 36 g
• Carbs: 16 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Goya is rich in vitamins C and A, which can boost the immune system.
• Miso is a fermented food that supports gut health and digestion.

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