Miso Chicken with Brown Rice Recipe

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Miso Chicken with Brown Rice
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Ingredients:

Directions:

  1. Combine first 3 ingredients in a small bowl. Rub miso mixture over both sides of chicken breast halves. Wrap each breast half securely in plastic wrap. Arrange the packets in steamer rack; place rack in a Dutch oven. Steam packets, covered, 20 minutes or until done. Remove packets from steamer; let stand 5 minutes. Remove chicken from packets, reserving liquid from packets. Dice chicken; set aside. Discard water in pan; wipe pan dry with a paper towel.
  2. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add egg whites, and cook 2 minutes or until done. Remove egg whites from skillet; coarsely chop.
  3. Add reserved cooking liquid, chicken, onion, carrot, and fish sauce to Dutch oven, and bring to a boil. Reduce heat to medium; cook 5 minutes or until liquid almost evaporates. Add rice, mushrooms, parsley, green onions, and soy sauce; cook 3 minutes. Stir in egg whites and spinach.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 278.89 Kcal (1168 kJ)
Calories from fat 43.89 Kcal
% Daily Value*
Total Fat 4.88g 8%
Cholesterol 16.25mg 5%
Sodium 992.77mg 41%
Potassium 616.37mg 13%
Total Carbs 43.04g 14%
Sugars 5.63g 23%
Dietary Fiber 7.25g 29%
Protein 18.36g 37%
Vitamin C 11.8mg 20%
Vitamin A 0.9mg 30%
Iron 1.7mg 9%
Calcium 125.5mg 13%
Amount Per 100 g
Calories 75.6 Kcal (317 kJ)
Calories from fat 11.9 Kcal
% Daily Value*
Total Fat 1.32g 8%
Cholesterol 4.41mg 5%
Sodium 269.12mg 41%
Potassium 167.09mg 13%
Total Carbs 11.67g 14%
Sugars 1.53g 23%
Dietary Fiber 1.97g 29%
Protein 4.98g 37%
Vitamin C 3.2mg 20%
Vitamin A 0.2mg 30%
Iron 0.5mg 9%
Calcium 34mg 13%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.2
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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