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Miso Chicken with Brown Rice - PCOS-Friendly Recipe

Miso Chicken with Brown Rice
Servings: 4
Lunch

Nutrition per Serving

0 Calories
0g Protein
0g Carbs
0g Fat
"I do a lot of Asian cooking, and I was looking for another use for miso. In this recipe, the sweetness in the miso blends well with the saltiness of the soy sauce." --CL Reader

Ingredients

  • 2 tablespoons miso (soybean paste)
  • 1 1/2 tablespoons minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 4 (4-ounce) skinned, boned chicken breast halves
  • Cooking spray
  • 5 large egg whites, lightly beaten
  • 1 cup finely chopped onion
  • 1 cup thinly sliced carrot
  • 1 tablespoon fish sauce
  • 2 1/2 cups cooked brown rice
  • 1 cup diced shiitake mushroom caps (about 3 ounces)
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped green onions
  • 1 tablespoon low-sodium soy sauce
  • 1 1/2 cups chopped spinach

Instructions

  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.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Spinach, Brown Rice, Miso.

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