Chicken Miso Soup
The Japanese like to start the day with a bowl of miso soup, because it does not burden the organism, but gives warmth and strength for the start of the day. And more than the daily requirement of niacin is included - important for nutrient metabolism and energy production.
Miso is used according to traditional Chinese medicine depending on the season: In winter, dark, rather warming paste is preferred. Bright ones, as used in this soup, are not fully matured and are therefore suitable for the warmer months.
(Percentage of daily recommendation)
| Calorie | 196 cal. | (9 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 548 mg | (14 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 213 mg | |||
| Cholesterol | 66 mg |
Ingredients
- Ingredients
- 8 ozs Chicken breasts
- 1 oz fresh ginger
- 1 Tbsp sesame oil
- 4 Tbsps Teriyaki sauce
- 4 scallions
- 2 Tbsps Sesame seeds
- salt
- peppers
- 32 ozs Chicken broth
- 3 Tbsps Miso paste
- 2 Tbsps light soy sauce
Preparation steps
Rinse the chicken, pat dry and place in a bowl.
Peel the ginger root and finely grate half. Combine with the sesame oil and teriyaki sauce, then pour over the chicken and let marinate in the refrigerator for 20 minutes.
Meanwhile, cut the remaining ginger into thin sticks. Rinse the scallions, pat dry and cut diagonally into thin slices.
Toast the sesame seeds in a dry pan until golden brown, tossing frequently. Remove from heat.
Remove chicken from the marinade, blot dry and season with salt and pepper. Cook on a hot grill pan until browned in spots, 6-8 minutes on each side.
Wrap the chicken in aluminum foil and let rest 5 minutes.
Bring the stock to a boil in a pot, then add miso and stir to dissolve.
Cut the chicken into slices and divide among soup bowls. Scatter the sliced ginger and scallions over chicken. Pour in the miso broth, season with soy sauce, sprinkle with sesame seeds and serve immediately.