Juicy Miso Chicken Poke Bowls

• 份量: 4 servings
• 活動時間: 10 minutes
• 總時間: 30 minutes

食材

For chicken:

2 garlic cloves, crushed

1 tablespoon grated fresh ginger (or use 1 teaspoon ginger paste or 1/2 teaspoon ground ginger)

2 tablespoons white miso paste

1 tablespoon rice vinegar

1 tablespoon light soy sauce

1 tablespoon honey

1 tablespoon olive oil

1 lb (500g) boneless, skinless chicken thighs (ideally free-range)

For the rice

1 1/2 cups sushi rice

1 2/3 cups water

3 tablespoons rice vinegar

1/2 teaspoon salt

For the dressing

1 tablespoon sweet chilli jam (or use sweet chilli sauce or honey)

1 tablespoon toasted sesame oil

2 tablespoons rice vinegar

1 tablespoon fresh lime juice (or bottled if that’s all you have)

1 garlic clove, crushed

1 teaspoon grated fresh ginger (or use 1/2 teaspoon ginger paste or 1/4 teaspoon ground ginger)

2 carrots, sliced into thin matchsticks

1 cucumber, halved, seeds scooped out, diced

2 scallions (spring onions), thinly sliced

A handful of fresh cilantro (coriander) leaves

2 tablespoons aioli (I love using this egg-free garlic aioli)

1 tablespoon toasted black or white sesame seeds

步驟

Make the chicken marinade

. In a medium bowl, mix the crushed garlic, grated ginger, 2 tablespoons miso paste, 1 tablespoon rice vinegar, 1 tablespoon light soy sauce, 1 tablespoon honey and 1 tablespoon olive oil until smooth. Add the chicken thighs and toss to coat evenly. Cover and refrigerate while you make the rice. (If you’re short on time, you can cook it right away).

Cook the rice

Rinse 1 ½ cups of sushi rice in a fine-mesh sieve under cold running water, or place it in a bowl and swirl it with your hands, changing the water a few times until it runs mostly clear. Add the rinsed rice, 1 ⅔ cups water and ½ teaspoon of salt to a small pot and bring it to a gentle simmer over medium heat. Once you see foamy bubbles, reduce the heat to low, cover with a lid (or plate), and cook for 18 minutes without lifting the lid. Remove from the heat and let sit, covered, for another 10 minutes. Then, pour in the rice vinegar and gently mix with a spatula or rice paddle. Set aside.

Cook the chicken (oven method)

Preheat your oven to 390°F (200°C) convection/fan. Arrange the marinated chicken in a baking dish or on a sheet pan and roast for 15 minutes. Then move the dish to the top rack and switch to broil on high (about 480°F/250°C) for 5 minutes, until the chicken is golden and charred in spots.

Cook the chicken (air fryer method).

Place the chicken in your air fryer basket and cook at 390°F (200°C) for 12 minutes, flipping halfway through, until caramelized and cooked through – a probe thermometer should read at least 165°F (74°C).

Make the dressing

In a small bowl, use a fork to whisk 1 tablespoon light soy sauce, 1 tablespoon sweet chilli jam, 1 tablespoon toasted sesame oil, 2 tablespoons rice vinegar, 1 tablespoon lime juice, crushed garlic and grated ginger. Mix well and set aside.

Assemble the poke bowls

Slice the charred chicken. Divide the seasoned rice between bowls, then top with the prepared carrots, cucumber, and sliced chicken. Drizzle generously with the dressing, then scatter over scallions, cilantro leaves and sesame seeds. Finish with a dollop of aioli on each bowl.

營養

• 每份大小: 350g
• 卡路里: 588
• 總脂肪: 18.9g
• 飽和脂肪: 3.1g
• 不飽和脂肪: 8.1g
• 反式脂肪: 0g
• 膽固醇: 89.6mg
• 鈉: 947.7mg
• 總碳水化合物: 78.2g
• 膳食纖維: 3.4g
• 總糖: 8.8g
• 蛋白質: 27.7g