Miso Yaki

Miso Yaki is a delicious and healthy Japanese BBQ dish that features tender, marinated protein grilled to perfection. This dish is packed with umami flavors and is a great option for a nutritious meal.

Ingredients

• Chicken breast - 300 grams
• White miso paste - 3 tablespoons
• Mirin - 2 tablespoons
• Soy sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Vegetable oil - 1 teaspoon for grilling
• Mixed vegetables (bell peppers, zucchini, mushrooms) - 200 grams

Steps

1. In a bowl, combine white miso paste, mirin, soy sauce, sesame oil, minced garlic, and grated ginger to create the marinade.
2. Cut the chicken breast into bite-sized pieces and add them to the marinade, ensuring they are well-coated. Let it marinate for at least 15 minutes.
3. While the chicken is marinating, prepare the mixed vegetables by cutting them into similar-sized pieces.
4. Preheat a grill or grill pan over medium-high heat and lightly oil the surface with vegetable oil.
5. Remove the chicken from the marinade (discard any leftover marinade) and thread the chicken and mixed vegetables onto skewers.
6. Grill the skewers for about 10-12 minutes, turning occasionally until the chicken is cooked through and the vegetables are tender.
7. Once cooked, remove from the grill and sprinkle chopped green onions on top before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 90 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.4 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in antioxidants and vitamins from mixed vegetables.

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