Healing Foods: Chicken Breast with Miso Marinade

We all know of miso as the main ingredient in miso soup. But the healing powers of miso are many. It is recommended as a powerful B12 source, especially for vegan diets. It also provides daily needs for manganese (for healthy bones and blood vessels), and the trace minerals zinc (for aiding immune function and healing) and copper (for aiding in energy production and antioxidant defenses). An impressive source of protein—and it's a low calorie one at that! It is, however, high in sodium, so miso paste can serve as a salt substitute that reaps multiple health benefits as it flavors your food.

Miso is delicious as the base of soups, with the simplest miso soup recipe including tofu, chopped nori and scallions. I like to use miso as a marinade—and often mix miso, hot water, tamari and a little sushi vinegar together as a marinade for chicken or fish. In lieu of coffee as an afternoon pick me up, try a cup of miso broth instead of caffeinated drinks for an energy boosting, restorative drink.

While testing spinach recipes this weekend, I decided to pair a miso-marinated chicken breast with the spinach and shiitake mushroom recipe I posted last week. It makes a lovely meal, but this flavorful chicken can be served with sautéed spinach, kale, asparagus or peas. Add your favorite salad to make a quick, easy healing dish.

Sauteed Chicken Breasts with Miso Marinade

For the marinade, stir one tablespoon white miso past with 3 tablespoons boiling water.

Add 1 tablespoon tamari or low sodium soy sauce, 1 tablespoon sugar, 1 tablespoon rice or sushi vinegar and 1 tablespoon sake or mirin (rice wine).

Stir until blended, add 2 boneless, skinless chicken breasts, seal and marinade for at least 2 hours or overnight.

Preheat sauté pan over medium high heat.

Add 2 teaspoons olive oil. Add chicken breasts and sauté 5 minutes each side.

Reduce heat and add ¼ cup water. Cover and reduce heat to low. Simmer 5 minutes. Remove breasts and slice crosswise.

Arrange on platter and strained pan juices. Serve with sautéed spinach and shiitake mushrooms or your favorite green vegetable. Serves 4.