Low in fat and a great source of iron, this Japanese-inspired meal gets the ‘super healthy’ tag

Serves 2
Easily doubled
Preparation and cooking times
Prep 15 minutes
Cook 30 minutes

Ingredients
• 120g brown basmati rice
• 2 skinless chicken breasts
• 140g sprouting broccoli
• 4 spring onions , cut into diagonal slices
• 1 tbsp toasted sesame seeds

FOR THE DRESSING
• 2 tsp miso paste
• 1 tbsp rice vinegar
• 1 tbsp mirin
• 1 tsp grated ginger
 
1. Cook the rice following the pack instructions, then drain and keep warm. While it’s cooking, place the chicken breasts into a pan of boiling water so they are completely covered. Boil for 1 min, and then turn off the heat, place a lid on and let sit for 15 minutes. When cooked through, cut into slices.

2. Boil the broccoli until tender. Drain, rinse under cold water and drain again.

3. For the dressing, mix the miso, rice vinegar, mirin and ginger together.

4. Divide the rice between two plates and scatter over the spring onions and sesame seeds. Place the broccoli and chicken slices on top. To finish, drizzle over the dressing.

Per serving
419 kcalories, protein 39g, carbohydrate 53g, fat 7 g, saturated fat 1g, fibre 5g, sugar 4g, salt 0.76 g

Ends