NO-MISS MISO | 1, 2, 3

CHICKEN LETTUCE WRAPS WITH PEANUT-MISO SAUCE These are similar to summer rolls, but we used lettuce leaves in place of rice paper wrappers. 1/3 cup reduced-fat peanut butter 1/4 cup honey 3 tablespoons yellow miso (soybean paste) 2 tablespoons water 2 teaspoons fresh lime juice 1/8 teaspoon ground red pepper Cooking spray 1 pound skinless, boneless chicken breast halves 12 romaine lettuce leaves 2 cups (2-inch) julienne-cut carrot 2 cups (2-inch) julienne-cut peeled jicama 1 cup (2-inch) julienne-cut seeded peeled cucumber 1 cup fresh bean sprouts 1 cup shredded red cabbage

Combine first 6 ingredients in a bowl; stir well with a whisk. Set aside.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Cut the chicken into 1/8-inch-thick slices.

Cut off the raised portion of the main vein of each lettuce leaf. Divide chicken evenly among lettuce leaves; top with carrot, jicama, cucumber, bean sprouts, and cabbage, dividing evenly. Roll up, and secure with a pick. Serve with sauce.

6 servings (serving size: 2 wraps and 2 tablespoons sauce).

CALORIES 285 (24% from fat); FAT 7.7g (sat 1.7g); PROTEIN 23.1g; CARB 31.8g; FIBER 5g; CHOL 48mg; IRON 1.8mg; SODIUM 431mg; CALC 43mg.

MISO-MARINATED TROUT WITH LIME-GINGER GLAZE

The intensely sweet-and-salty flavor of the marinade pairs well with a higher-fat fish such as trout. If you want to substitute tuna steaks, be sure to cook them longer because they're thicker. Steamed rice and stir-fried bok choy or Chinese cabbage make good side dishes.

1/4 cup red miso (soybean paste)
2 tablespoons brown sugar
2 tablespoons mirin (sweet rice wine)
4 (6-ounce) skinless butterfly-cut trout filets
1/3 cup honey
1/3 cup fresh lime juice
2 tablespoons minced peeled fresh ginger
Cooking spray
1 tablespoon black or white sesame seeds, toasted

Combine first 3 ingredients in a small bowl. Brush fish with the miso mixture. Cover and chill 30 minutes. Combine honey, lime juice, and ginger in a small saucepan over medium heat, and bring to a boil. Cook for 10 minutes or until the mixture thinly coats the back of a spoon; set aside.

Preheat broiler.

Place the fish on a broiler rack coated with cooking spray, and broil for 3 minutes on each side or until the fish flakes easily when tested with a fork. Drizzle the honey mixture over the fish. Sprinkle with the toasted sesame seeds.

4 servings (serving size: 1 trout, about 1 1/2 tablespoons glaze, and 3/4 teaspoon sesame seeds).

CALORIES 364 (26% from fat); FAT 10.7g (sat 1.8g); PROTEIN 30.1g; CARB 36.3g; FIBER 0.1g; CHOL 82mg; IRON 2.7mg; SODIUM 708mg; CALC 91mg.

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