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NO-MISS
MISO | 1, 2,
3
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CHOOSE
YOUR MISO
Miso
comes in several varieties, but we've narrowed the options
to just two for these recipes: the lighter-colored yellow
miso, which has a sweeter, more mellow flavor; and the
darker, saltier, and more fragrant red miso. Per tablespoon,
both have about 30 calories and no fat. But the red
miso has 630 milligrams sodium compared to 540 milligrams
in the yellow. Miso has the consistency of peanut butter;
it will keep for up to two months when refrigerated
in an airtight container.
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CHOPPED
SALAD WITH GINGER-MISO DRESSING
SALAD:
1 1/2 cups halved cherry tomatoes
1 cup diced seeded peeled cucumber
3/4 cup shredded peeled butternut squash or carrot
3/4 cup diagonally sliced snow peas
1/3 cup sliced green onions
DRESSING:
2 tablespoons seasoned rice vinegar
2 tablespoons yellow miso (soybean paste)
1 tablespoon toasted sesame seeds
1 tablespoon vegetable oil
1 tablespoon minced peeled fresh ginger
1/2 teaspoon sugar
1/2 teaspoon Dijon mustard
To prepare salad,
combine first 5 ingredients in a large bowl.
To prepare dressing,
combine vinegar and remaining ingredients; stir well with
a whisk. Pour over salad, tossing to coat.
8 servings (serving
size 1/2 cup).
CALORIES
50 (45% from fat); FAT 2.5g (sat 0.4g); PROTEIN 1g; CARB 6.5g;
FIBER 1g; CHOL 0mg; IRON 0.7mg; SODIUM 149mg; CALC 27mg.
GRILLED
FENNEL, LEEKS, AND EGGPLANT WITH GARLIC-MISO SAUCE
Mirin is a low-alcohol
sweet wine common in Japanese cuisine. It's available in Asian
food markets and can often be found in the gourmet sections
of some supermarkets.
4 small leeks, trimmed
and halved lengthwise and crosswise
4 small Japanese eggplants, halved lengthwise and crosswise
(about 1 1/4 pounds)
1 fennel bulb, trimmed and cut into 8 wedges
5 garlic cloves, unpeeled
1/3 cup mirin (sweet rice wine)
1/4 cup water
1/3 cup yellow miso (soybean paste)
Prepare grill or broiler.
Place the leeks, eggplants,
fennel, and garlic in a grill basket on a grill rack or on
a broiler pan; cook 10 minutes or until tender, turning frequently.
Remove the leeks, eggplant, and fennel from the heat, and
cook the garlic for an additional 5 minutes.
Combine mirin and
water in a small saucepan over medium heat; bring to a boil.
Reduce heat; simmer 3 minutes.
Squeeze garlic cloves
to extract pulp; place pulp in a blender. Add the mirin mixture
and miso; process until smooth. Pour the sauce over the vegetables,
and toss well to coat.
8 servings (serving
size: 1 cup vegetables and 1 1/2 tablespoons sauce).
CALORIES
88 (4% from fat); FAT 0.4g (sat 0.1g); PROTEIN 2.6g; CARB
19.3g; FIBER 2.7g; CHOL 0mg; IRON 2.4mg; SODIUM 375mg; CALC
75mg.
SHRIMP-AND-ASPARAGUS
SALAD WITH ORANGE-MISO VINAIGRETTE
6 cups water
2 pounds asparagus, cut into 2-inch pieces
1 pound large shrimp, peeled and deveined (about 20 shrimp)
3/4 cup chopped red bell pepper
1/4 cup yellow miso (soybean paste)
2 tablespoons fresh lemon juice
2 teaspoons grated orange rind
1/2 cup fresh orange juice (about 1 orange)
2 tablespoons vegetable oil
1 tablespoons rice vinegar
Bring the water to
a boil in a large saucepan. Add asparagus; cook 4 minutes
or until crisp-tender. Remove with a slotted spoon. Plunge
into ice water, and drain. Add the shrimp to boiling water;
cook 3 minutes or until shrimp are done. Drain and plunge
into ice water; drain.
Place the asparagus,
shrimp, and bell pepper in a large bowl; chill.
Combine miso and lemon
juice; stir with a whisk until smooth. Add orange rind and
the remaining ingredients; stir well. Pour over asparagus
mixture; toss well to coat.
4 servings (serving
size: 1 1/2 cups).
CALORIES
250 (30% from fat); FAT 8.3g (sat 1.6g); PROTEIN 23.4g; CARB
22g; FIBER 5.3g; CHOL 166mg; IRON 5mg; SODIUM 737mg; CALC
87mg.
RETURN TO HOMEPAGE
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