One pan miso chicken and rice gluten free lactose free Dinner Lunch All Apple themed Breakfast / Brunch Dessert Dinner Lunch Snacks / Drinks Soups / Sides / Sauces Summary One pan miso chicken and rice using high and low fibre ingredients Preparation Time: 10 Cooking Time: 50 Total Time: 60 Quantity: 4 High fibre Ingredients 1.2kg chicken drumsticks 1x tbsp extra virgin olive oil 150g white miso paste 80ml mirin 2x tsp Tamari sauce 1½ tsp ginger, fresh grated 200g wild rice 500ml chicken stock 375ml water 60g kale leaves, roughly chopped 8x spring onion, sliced Method Preheat the oven to 220C. In a large baking dish, place the drumsticks in one layer and brush with the oil. Season and bake for 20-25 minutes, when the chicken should be starting to brown. Sprinkle the rice into the baking dish between the drumsticks. Pour over the stock and water. Mix together the miso, mirin, tamari sauce and ginger in a small bowl, then drizzle the mixture over the top of the chicken. Bake for another 30 minutes until the chicken is cooked through, the liquid has absorbed and the rice is tender. Add the kale and mix gently to combine. Leave for 5 minutes until the spinach has wilted slightly. Serve in individual bowls and sprinkle over the spring onions. Nutrition Type Quantity Fiber 4g Low fibre Ingredients 1.2kg chicken drumsticks 1x tbsp extra virgin olive oil 150g white miso paste 80ml mirin 2x tsp Tamari sauce 1½ tsp ginger, fresh grated 200g white basmati rice 500ml chicken stock 375ml water 60g baby spinach leaves, roughly chopped 8x spring onion, sliced Method Preheat the oven to 220C. In a large baking dish, place the drumsticks in one layer and brush with the oil. Season and bake for 20-25 minutes, when the chicken should be starting to brown. Sprinkle the rice into the baking dish between the drumsticks. Pour over the stock and water. Mix together the miso, mirin, tamari sauce and ginger in a small bowl, then drizzle the mixture over the top of the chicken. Bake for another 30 minutes until the chicken is cooked through, the liquid has absorbed and the rice is tender. Add the spinach and mix gently to combine. Leave for 5 minutes until the spinach has wilted slightly. Serve in individual bowls and sprinkle over the spring onions. Nutrition Type Quantity Fiber 3g
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