Chicken Thighs in Miso-Peanut Sauce
Serve over black rice, whole grain couscous, soba or rice noodles, or vegetables.
Makes: 4 to 6 servings
Miso-Peanut Sauce (makes 1 ¾ cups)
3 tablespoons natural roasted peanut butter
2 tablespoons miso (if you’ve never cooked with miso, then start with a lighter shiro miso)
1 tablespoon honey
1 tablespoon red curry paste (may substitute other curry paste as needed)
2 roughly chopped garlic cloves
¾ cup hot water
8 chicken thighs, bone in with skin*, trimmed of visible fat
2 tablespoons olive or peanut oil
Salt and freshly ground black pepper
2 poblano peppers, diced
1 medium onion, thinly sliced
3 tablespoons dry white wine
¾ cup petite peas (fresh or frozen)
2 tablespoons snipped fresh chives
To prepare Miso-Peanut Sauce, combine all ingredients in a blender and purée until smooth. Set aside.
In a large skillet, heat oil over medium-high heat. Season chicken thighs with salt and pepper, add to the skillet, and cook until deep golden brown, about 4 minutes per side. Transfer the chicken to a plate and drain off all but 2 tablespoons of the fat in the skillet.
Place the pan on medium-high heat, add the peppers and onion, and cook, stirring with a wooden spoon to dissolve flavorful bits on the bottom of the skillet, until the onion and peppers are soft, 3 to 4 minutes.
Stir in the wine, and then return the chicken to the skillet. Pour the Miso-Peanut Sauce over top and shake the pan to evenly disperse. Simmer, partially covered, until the chicken is tender and sauce is thick, about 30 minutes. During the last 3 minutes of cooking, stir in the peas. Plate the chicken, then spoon the sauce over the chicken thighs and garnish with snipped chives.
Nutrition information per serving: 422 calories; 29 g fat(7 g sat, 6 g poly, 14 g mono); 105 mg cholesterol; 482 mg sodium; 14 g carbohydrate; 3 g fiber; 26 g protein. Equivalent to: 4 medium fat Protein, 1 Carbohydrate/Grain, and 2 Fat servings.
*Note: avoiding the chicken skin will result in a lean protein, saving 8 g of fat and 70 calories per serving.
Source: Today’s Diet and Nutrition, ‘Soy: The Gift of Miso’