Warm Chicken Salad with Fruits, Rocket & Miso Sauce

This warm salad is ideal for a balanced and digestible lunch. Thanks to its lean proteins, good fats and antioxidants, it allows for good recovery and stable energy throughout the day. The key ingredient, miso, not only provides a unique umami richness, but also benefits for the microbiota.

Why is it great?

Chicken is an excellent source of protein for energy and recovery.
Pomegranate and rocket are rich in antioxidants.
Pecans and miso provide good fats and probiotics for digestion.

Ingredients (1 person)

✔ 150 g of chicken breast
✔ 1 handful of rocket
✔ ½ pomegranate
✔ 1 handful of pecans
✔ 1 small handful of flaked almonds
✔ 1 tbsp of miso sauce diluted in 1 tbsp of warm water
✔ ½ avocado
✔ ½ green apple cut into thin slices
✔ 1 tbsp of sesame oil
✔ ½ tsp of apple cider vinegar
✔ 1 pinch of salt and pepper

Preparation

1️⃣ Heat a pan with a drizzle of sesame oil and sear the chicken 7-8 minutes on each side until it is golden. Let it cool before cutting into slices.

2️⃣ In a dry pan, toast the pecans and flaked almonds for a few minutes.

3️⃣ Mix the rocket, pomegranate, green apple and avocado (optional) cut into slices. Add the warm chicken slices.

4️⃣ Mix the diluted miso sauce with the apple cider vinegar and a little pepper. Drizzle the salad and sprinkle with the toasted nuts before serving.

Miso: A Fermentation Treasure

Miso is a fermented Japanese paste, used for centuries for its nutritional qualities and unique umami taste. It is made from fermented soybeans with salt and a ferment called koji (Aspergillus oryzae), to which rice or barley can be added. This long and controlled fermentation allows miso to develop enzymes and beneficial probiotics for digestion.

The benefits of miso

✔ Natural source of probiotics: Supports the balance of the intestinal microbiota and promotes good digestion.

✔ Rich in plant proteins: Contains essential amino acids, ideal to complement a balanced diet.

✔ Provides antioxidants: Helps to fight against oxidative stress and supports the immune system.

✔ Source of essential minerals: Provides zinc, copper and manganese, essential for the proper functioning of metabolism.

The different types of miso

White Miso (Shiro Miso)
Short fermentation (a few weeks to 3 months), mild and slightly sweet taste. It often contains more rice than soy, which gives it a lighter texture. Ideal for dressings, sauces, and delicate soups.

Yellow or orange Miso (Shinshu Miso)
Intermediate fermentation (6 months to 1 year), more balanced and slightly full-bodied taste. It is often made with barley and provides a depth of flavor ideal for stewed dishes, marinades, and sauces.

Red Miso (Aka Miso)
Long fermentation (1 to 3 years), intense flavor and powerful umami. Very rich in nutrients, it is used in hearty soups, stews, and dishes requiring a deep flavor.

Why prefer unpasteurized miso?

Unpasteurized miso retains its living ferments, making it an excellent ally for digestion and the immune system. Unlike pasteurized versions, it maintains its active enzymes, which facilitate the assimilation of nutrients.

How to use miso in cooking?

✔ White miso is perfect for light sauces and dressings. Delicious mixed with skyr and a little water for a creamy texture and an additional protein intake.

✔ Yellow miso is ideal for stewed dishes, where it provides a beautiful depth of taste.

✔ Red miso is perfectly suitable for rich soups and full-bodied dishes.

Tip: Add the miso at the end of cooking, without bringing it to a boil, to preserve its nutrients and probiotics.

Beware of the quality of miso

Not all misos are equal. Some industrial products contain ethyl alcohol, glucose syrup, or additives. It is better to choose an organic and unpasteurized miso, containing only fermented soy, salt, and koji.

Conclusion

Miso is more than just a simple condiment. Thanks to its benefits on digestion, its richness in nutrients, and its unique taste, it easily integrates into a healthy and gourmet diet.