healthy recipe

Chicken Sauti Miso Flavor

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Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
 145Kcal
5g
20g
55mg
1.6g
0.5
0.8g
*A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.


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Ingredients Serves 4 seasonings Serves 4
chicken breast (skinless)

For preliminary seasoning
@sake

ginger root
chives
red pepper
Chinese white rape plant

Seasonings
@haccho miso (bean paste)

@soy sauce

@sake
@sugar

 300g


2 teaspoons

6g
10g
1
2 bunches


@Slightly more than
1 1/3 tablespoons
Slightly more than
1 1/3 tablespoons
1 1/3 tablespoons
1 2/3 teaspoons

 sesame oil
 @2 teaspoons


Procedure

‚P Cut the chicken into bite-size pieces, and sprinkle with the sake.
‚Q Mince the ginger root and cut the chives into rings. Remove the calyx and seeds from the red pepper and cut into rings.
‚R Make a cross-shaped cut at the base of each rape plant, and quarter it. Rinse and cook in boiling water until the color turns bright green. Drain.
‚S Combine the seasonings in a bowl.
‚T Heat the sesame oil in a frying pan, and fry the vegetables prepared in‚Q to flavor the oil. Add the chicken prepared in ‚P and sauti until done. Stir in the seasoning mix prepared in ‚Sand let it coat the chicken pieces while cooking a little longer.
‚U Place the rape on a plate and serve the chicken over it.

memo
ESince chicken skin is especially high in fat content, remove the skin and visible yellow fat before cooking. However, the surface of skinned chicken easily becomes dry while being fried. To prevent this, you can sprinkle the chicken with sake before cooking, or add some stock while frying. Another method is to cover the chicken with the removed skin while frying.

Make a cut at the base of Chinese white rape plant.
To cook Chinese white rape plant evenly, make a cross-shaped cut at the base, and quarter it. Then, rinse off any sand while spreading the leaves before cooking.


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