Carb Smart Miso Chicken
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Carb Smart Miso Chicken

Carb Smart Miso Chicken

with Garlicky Veggies

Miso adds loads of umami to this savoury, carb smart chicken dish. Tender-crisp stir-fried veggies round out the meal perfectly!

Tags:
Carb Smart
Allergens:
Soy
•Sulphites
•Wheat

The quantities provided above are averages only.

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time35 minutes
Cooking Time8 minutes
DifficultyMedium

Ingredients

serving amount

2 unit(s)

Chicken Breasts

2 unit(s)

Garlic, cloves

1 unit(s)

Miso Broth Concentrate

(Contains Soy May contain Crustaceans, Mustard, Sesame, Sulphites, Wheat, Gluten, Egg, Milk, Fish)

2 unit(s)

Green Onion

1 unit(s)

Shanghai Bok Choy

1 unit(s)

Carrot

9 g

Moo Shu Spice Blend

(Contains Soy, Sulphites, Wheat May contain Milk, Mustard, Tree nuts, Peanuts, Sesame)

1 unit(s)

Sweet Bell Pepper

¼ cup

Vegetarian Oyster Sauce

(Contains Soy May contain Mustard, Gluten, Milk, Sulphites, Fish, Crustaceans, Tree nuts, Wheat, Egg, Soy, Sesame)

Not included in your delivery

2 tbsp

Oil*

0.13 tsp

Salt*

0.13 tsp

Pepper*

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Nutrition Values

Calories470 kcal
Fat19 g
Saturated Fat3 g
Carbohydrate32 g
Sugar18 g
Dietary Fiber5 g
Protein42 g
Cholesterol125 mg
Sodium2140 mg
Trans Fat0 g
Potassium1300 mg
Calcium125 mg
Iron2.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Colander
•Small Bowl
•Measuring Cups
•Large Non-Stick Pan
•Measuring Spoons

Cooking Steps

1
  • Before starting, wash and dry all produce.
  • Cut bok choy into 1/2-inch pieces.
  • Rinse bok choy to wash away any dirt.
  • Thinly slice green onions.
  • Peel, then halve carrot, lengthwise. Cut into 1/4-inch half moons.
  • Core, then cut bell pepper into 1/4 inch strips.
  • Peel, then mince or grate garlic.
2
  • In a small bowl, combine broth concentrate, vegetarian oyster sauce and 1/2 cup (3/4 cup) water. 
3
  •  Heat a large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) oil, carrots, red peppers, and bok choy. Cook for 2-3, stirring often, until tender-crisp.
  • Add garlic and half the green onions. Cook for 30 sec, until fragrant.
  • Remove from heat, then transfer veggies to a plate. 
  • Carefully wipe pan clean. 
4
  • Pat chicken dry with paper towels. Carefully slice into the centre of each chicken breast, parallel to the cutting board, leaving 1/2 inch intact on the other end. 
  • Season with Moo Shu Spice Blend, salt and pepper.
  • Reheat the pan (from step 3), over medium. Add 1 tbsp (2 tbsp) oil, then chicken. Cook for 5-7 min on one side, until browned. Flip chicken, then cover and continue cooking for another 5-7 min, until cooked through.**
  • Transfer to a cutting board. Cover and set aside to rest, 3-5 min.
5
  • Heat the same pan (from step 4), over medium heat, then add miso mixture. Cook, stirring often, until sauce thickens slightly, 1-2 min. 
  • Remove from heat.
6
  • Thinly slice chicken. Stir any chicken resting juices into sauce.
  • Divide chicken and veggies between plates.
  • Drizzle sauce over top, then sprinkle with remaining green onions.