Katsu Chicken With Miso Broccoli and Sesame

Katsu Chicken With Miso Broccoli and Sesame

Ready in 30 minutes Serves 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, September 16, 2018.

Ingredients

SUPER GRAINS

  • 100g super grain mix
  • ½ packet frozen peas

CHICKEN

  • 550g chicken breast steaks
  • 1 egg, whisked
  • 60g wholemeal LSA breadcrumbs

BROCCOLI

  • 1 broccoli, cut into small florets and stalk thinly sliced
  • 4 tsp miso drizzle

SALAD

  • 2 tsp soy sauce
  • ¾ tsp honey
  • 1 tsp sesame oil
  • 1 tsp grated ginger
  • 1 Tbsp rice wine vinegar
  • 1 baby bok choy, thinly sliced
  • 2 radishes, cut in half and thinly sliced
  • ½ telegraph cucumber, diced 1cm

TO SERVE

  • Remaining miso drizzle
  • 1 Tbsp sesame seeds

Steps

  1. Preheat oven to 220°C. Bring a medium pot of salted water to the boil.
  2. Prep & cook super grains. Cook super grain mix in pot of boiling water for about 12 minutes. Add peas and continue to cook for 2-3 minutes, until tender. Drain, rinse under cold water and drain well.
  3. Prep & cook chicken. Pat chicken dry and season. Add egg to a medium bowl, add chicken and turn to coat. Place on a plate, sprinkle breadcrumbs over both sides of chicken and press down to stick. Heat ¾ tsp oil in a large, nonstick fry-pan on medium heat.
  4. Cook chicken, in two batches, for about 1 minute each side, until golden. Wipe out pan between batches and use ¾ tsp oil for second batch. Place seared chicken on a lined oven tray and bake for 7-11 minutes (depending on thickness), or until cooked through. Turn once during cooking. Rest, uncovered.
  5. Prep & cook broccoli. On a second lined oven tray, toss broccoli with 1 tsp oil and first measure of miso paste. Season and bake (on rack below chicken) for 12-15 minutes, until tender with a bite.
  6. Prep & assemble salad. In a large bowl, whisk soy sauce, honey, sesame oil, ginger and vinegar. Add remaining salad ingredients, along with super grains and peas. Toss to coat and season.
  7. Season chicken, then cut in half diagonally.
  8. To serve, spoon super grains, salad and broccoli onto plates. Top with katsu chicken, miso drizzle and sesame seeds.

Nutritional Information

Energy 1773 kj
424 kcal
Protein 42.9g
Carbohydrate 29.4g
Fat 17.5g