Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
Roasted Miso Glazed Carrots and with Grilled Chicken – Serves 4
Serving Amount
Ingredients
1⁄4 cup soy sauce
2 tbsp miso paste
3 tbsp honey or maple syrup
1 tbsp rice vinegar
3 tbsp avocado oil
2 cloves garlic, finely minced
1 tsp sambal oelek or sriracha
1 tsp grated ginger or ½ tsp. powdered ginger
1 pound carrots
1 pound chicken breasts or thighs
3 green onions, chopped
3 cup brown rice, cooked
Instructions
Step 1
In a small bowl, whisk together the soy sauce miso paste, maple syrup or honey, rice vinegar, avocado oil, garlic, sambal oelek and ginger. Set aside 3 tablespoons of the mixture.
Step 2
Using half of the mixture, marinate the chicken for at least 30 minutes, but ideally 2 hours.
Step 3
Preheat oven to 400°F. The chicken will take 10-15 minutes to grill, so start the carrots about 30 minutes before grilling the chicken.
Step 4
Toss the baby carrots in a large bowl with half of the with the miso glaze until well-coated.
Step 5
Spread the carrots a lined baking sheet and roast in the preheated oven. After 15 minutes, turn and add additional glaze reserved from step 4.
Step 6
Preheat the grill and grill the chicken. Roast the chicken for about 10-15 minutes, depending on the thickness of the breasts or thighs, flipping halfway through. Grill until the internal temperature reaches 165°F.
Step 7
When carrots and both are done roasting, brush with the reserved miso glaze.
Step 8
Serve the miso glazed carrots and roasted miso-glazed chicken together on a plate. Top with green onions and serve with brown rice. Enjoy!
