Miso Glazed Chicken -Lite and Easy
Miso Glazed Chicken -Lite and Easy

Miso Glazed Chicken -Lite and Easy

You may remember last week I promised that each Thursday I would share a Lite and Easy recipe. Last week I showed you my Fish Pie. Today I am giving you a super tasty Miso Glazed Chicken dish.  My Miso Glazed Chicken is so quick and simple to make, but it tastes amazing!

Light and Easy Recipes

Light and Easy Recipes

When I make this dish I usually buy a kilo of chicken thigh fillets so I have leftovers for low calorie lunches.

Miso Glazed Chicken

Miso Glazed Chicken

The miso glaze is made by combining just a few ingredients. Then it’s simply a matter of allowing the chicken to marinade in the glaze. The chicken can be allowed marinade for a day, overnight, or in the freezer for a month! This means it’s the type of dish you could easily prep well in advance.

Miso Glazed Chicken w Rice

Miso Glazed Chicken w Rice

Alternatively you could simply prepare the marinade the night before or even in the morning before work. When you come home just throw the chicken in the oven and put some rice in a rice cooker. Dinner is done!

Japanese Miso Chicken LR Submission

Japanese Miso Chicken LR Submission

For a simple dish the flavour is amazing. It honestly compares well to similar dishes we enjoyed when we were holidaying in Japan. The glaze gives a sweet and salty flavour to the chicken.

Miso Glazed Chicken Submissions

Miso Chicken Submissions

So what is the calorie count on my miso glazed chicken, I hear you asking! I put the ingredients through MyFitnessPal recipe calculator and the dish contains  just 205 calories! I like to serve the dish with brown rice instead of white rice as it contains more fibre and has a high nutrient value. By adding 1/2 cup of cooked brown rice the dish is now just 310 calories. Not bad… but I think it needs a serving of greens.

Low Calorie Miso Glazed Chicken

Low Calorie Miso Chicken

In the picture I have teamed the Miso Chicken with steamed Bok Choy. I simply steamed some greens and used the remainder of the glaze to stir through the Bok Choy.

Miso Glazed Chicken -Lite and Easy

Prep Time: 10 minutes

Cook Time: 20 minutes

Yield: 12

1 chicken fillet

This is a simple healthy and lite dish that can be easily prepared as a quick weeknight meal.

Ingredients

  • 2/3 cup white miso (gluten-free for gluten-free)
  • 2/3 cup cooking sake
  • 2/3 cup mirin
  • 1/2 cup brown sugar
  • 2 cloves garlic grated
  • 12 chicken skinless thigh fillets (1 kg)
  • 3 green shallots chopped
  • 2 tsp mixed sesame seeds

Instructions

  1. Add the white miso, sake, minim, brown sugar and garlic to a saucepan.
  2. Cook over a low heat until the sugar has dissolved and the miso is fully incorporated into the glaze.
  3. Take the glaze off the heat and allow it to cool.
  4. Arrange the chicken thigh fillets in a plastic container.
  5. Pour 2/3 of the cooled glaze over the chicken.
  6. Ensure that all the chicken is covered by the glaze.
  7. Place a lid on the container and refrigerate until needed. (Preferably overnight)
  8. Place the left over glaze in the refrigerator for later use.
  9. To Cook
  10. Preheat the oven to 180 degrees or 360 fahrenheit.
  11. Place the drained chicken in a baking tray allowing space between each fillet.
  12. Cook the chicken for 15 minutes.
  13. In the meantime prepare the reserved glaze by heating it in a saucepan with the chopped shallots.
  14. Allow the sauce to reduce slightly.
  15. Remove the glaze from the heat.
  16. Brush the chicken with the heated reserved glaze and return the chicken to the oven.
  17. After another 5 minutes brush the chicken with more glaze.
  18. The chicken will be ready after 20 minutes cooking time.
  19. Brush the remaining glaze over the chicken and sprinkle with sesame seeds.
  20. Serve the dish with rice and bok choy.

Notes

There is additional time required to allow the chicken to marinade.

http://www.gourmetgetaways.com.au/miso-glazed-chicken-lite-easy/

So there you have it, a complete week night meal for under 350 calories. Best of all this dish can be on the table in 30 minutes. That’s a win!

Miso Glazed Chicken w Asian Greens

Miso Chicken w Asian Greens

What are your thoughts on my new Thursday Lite and Easy recipe collection. Do you like having a quick, low calorie evening meal up your sleeve. If you do please make sure you pin the recipe for later. Perhaps you could even start a Pinterest “Lite and Easy Board.” That way you will always be able to find something quick to make that won’t make stay on the hips!

Baked Miso Glazed Chicken

Baked Miso Glazed Chicken

Bahaha, I just remembered an old saying “Nice on the lips, straight to the hips” Not this recipe though!

Have a lovely day.

Gourmet Getaways

About Julie

Comments

  1. Quick, delicious and low calorie…you need no more, don’t you? I really love that shiny golden brown colour. Well done, Julie.

  2. Yum!!!! Chicken that can be baked in the oven….where do I sign. I am always up for easy ways to get flavour packed chicken on the table!!!

    Mirin is such a wonderful ingredient to cook with isn’t it. I don’t use it as often as I would like, as sourcing it out here can be hard. The best place is the Asian supermarket but that is 45 minutes drive away so I only go there if I am heading out that way.

    But when I do, I stock up!!! I have a box of spare soy, mirin, wasabi, chinese cooking wine, noodles and all sorts of other goodies right up high in the pantry as I stock up and then find I already had 2 of them 😉

    • Hi Claire, it’s not that easy to source some ingredients here either. I always grab the difficult to find items when I see them. Thanks for your lovely comments xx

  3. Can we make this with chicken breast? My husband would love Asian chicken recipe, perfect for week nights!

    • Hi Suchi,
      This recipe works just as well with chicken breast. I hope your husband enjoys it. I have even used the same recipe for salmon which was also delicious. Thanks for stopping by.

  4. Do you like having a quick, low calorie evening meal up your sleeve? YES, yes, yes!! 205 calories is just awesome, too. Pinning 🙂

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