Miso-Glazed Chicken Stir-Fry
The golden rule of miso is that you never boil it. Sauce goes in with the heat completely off, the residual warmth thickens it, and you keep both the probiotics and the flavour.
why it works
Fermented foods support the gut microbiome, which plays a bigger role in how the body metabolises cholesterol than most people realise. Practically zero saturated fat, and wholewheat noodles keep the fibre in.
Ingredients
- 2 chicken breasts or mini fillets
- a bag of stir-fry veg
- pre-cooked wholewheat noodles or rice
- 1.5 tbsp white miso paste
- 1.5 tbsp soy sauce
- 1 tsp honey or sugar
- 3–4 tbsp warm water
- optional: a splash of rice vinegar or lime juice
- toasted sesame oil and sliced jalapeños, to finish
Method
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Whisk the miso, soy, honey and warm water together in a mug until smooth, before the stove goes on. Add the rice vinegar or lime if you're using it.
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Pan on medium-high with a light spray of oil. Season the chicken with salt and pepper and sear for 3–4 minutes a side until golden and cooked through. Slice into strips and set aside.
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Same hot pan, bag of stir-fry veg in, high heat for 2–3 minutes so they stay crisp-tender.
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Toss the pre-cooked noodles or rice in with the veg to warm through.
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Turn the stove off completely. Pour the miso sauce over the hot noodles and veg and toss continuously — the residual pan heat thickens it into a glossy coating without ever boiling it.
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Heap into bowls, sliced chicken on top, and finish with a tiny drizzle of toasted sesame oil and sliced jalapeños.
remix
- This runs salty — dial the soy back to 1 tbsp or use low-sodium, lean on the honey and lime, and loosen with more warm water rather than more sauce
- Half a teaspoon of toasted sesame oil at the very end is plenty. It's calorie-dense but the payoff is huge
- Jalapeños, fresh or pickled, cut through the sweetness brilliantly
- Garam masala on the chicken instead of salt and pepper is an odd-sounding but excellent move
- Firm tofu or prawns instead of chicken