Miso Chicken Stir-Fry

From EatingWell: EatingWell Serves Two — Subscribe Now!

There's sour, sweet, salty and bitter... and then there's “umami.” That's the Japanese term for the “fifth” taste sensation, a delicious meaty or savory taste. This taste comes from glutamates, and can be found in anchovies, soy sauce, fish sauce and tomatoes. This dish, made with miso (fermented soybean paste) is, to use our term, “umami-licious.”

2 servings, about 2 cups each

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

1/4 cup reduced-sodium chicken broth, (see Tips for Two)
3 tablespoons miso, preferably white (see Note)
2 tablespoons rice vinegar
1 tablespoon mirin, (see Note)
2 teaspoons minced fresh ginger
1 teaspoon canola oil
8 ounces boneless, skinless chicken breast, trimmed of fat and thinly sliced
1 cup thinly sliced carrots
1/4 cup water
1 medium red bell pepper, thinly sliced
1 cup frozen peas, thawed

Preparation

Combine broth, miso, vinegar, mirin and ginger in a small bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, stirring occasionally, until browned and cooked through, about 3 minutes. Transfer to a plate.
Add carrots and water to the pan; cover and cook, stirring occasionally, until tender-crisp, about 2 minutes. Stir in the miso mixture, bell pepper, peas and the chicken. Cook, stirring occasionally, until the peas are heated through and the sauce is slightly thickened, 1 to 2 minutes.

Tips & Notes

Tips for Two: Leftover canned broth keeps for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them drying out.
Notes: Miso is fermented soybean paste made by inoculating a mixture of soybeans, salt and grains (usually barley or rice) with koji, a beneficial mold. Aged for up to 3 years, miso is undeniably salty, but a little goes a long way. Akamiso (red miso), made from barley or rice and soybeans, is salty and tangy, and the most commonly used miso in Japan. Use in marinades for meat and oily fish, and in long-simmered dishes. Shiromiso (sweet or white miso), made with soy and rice, is yellow and milder in flavor; use for soup, salad dressings and sauces for fish or chicken.
Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the Asian or gourmet-ingredients section of your supermarket. An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.

Nutrition

Per serving: 302 calories; 6 g fat (1 g sat, 2 g mono); 63 mg cholesterol; 29 g carbohydrates; 28 g protein; 7 g fiber; 776 mg sodium; 601 mg potassium.

Nutrition Bonus: Vitamin A (280% daily value), Vitamin C (210% dv), Selenium (30% dv), Potassium (17% dv).

112 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 3 very lean meat