I used to think miso is something really unhealthy because of its high salt content so I tend to avoid drinking too much miso soup when I dine at Japanese restaurants. It was only a few months back when I came across a magazine article that really wowed me with all the benefits of eating miso. Miso stimulates digestion, restores probiotics for intestinal health, is a good source of Vitamin B, reduces risks for cancers, strengthens the immune system, lowers bad cholesterol and is high in antioxidants. And apparently, even though miso contains high level of sodium, it can lower the risk of cardiovascular problems unlike table salt. Nice.
Since I bought my carton of miso from Fairprice, I’ve been using it in soups (great as a steamboat soup base too!), as a salad dressing as well as a marinate for fish and meats.
Oven Baked Miso Chicken Recipe
Ingredients (serves 2)
300g deboned chicken leg, skin removed
2 tbsp light soy sauce (I use Kikkoman with reduced salt)
4 tbsp mirin
2 tbsp mild miso
1 tsp grated ginger
1 tsp minced garlic
1/2 tbsp toasted sesame seeds
2 stalks spring onions, finely chopped
1. Marinate chicken with all ingredients except spring onions and sesame seeds. Chill in fridge for at least 4 hours or longer before cooking.
2. Preheat oven to 180 deg C at Grill with fan. Line a baking tray with aluminium foil.
3. Transfer the chicken to the baking tray and bake for 25 minutes, flipping over mid-way, till golden brown.
4. Sprinkle with chopped spring onions and sesame seeds before serving.
I started marinating the chicken since early morning (probably for about 8 hours) and I cooked them for dinner. The meat turns out really flavourful, with a nice balance of sweet and salty to it. If you like chicken skin, then you might want to retain the skin on the meat so you’d get a nice crispy crust on top. I served the chicken on top of Japanese rice so it’s like a miso chicken donburi (rice bowl dish). Absolutely yummy! Enjoy!