eCook Meal
Charred Miso Chicken Tray-Bake
with red rice, aubergine & soy-sesame dressing
This miso-basted crispy chicken tray-bake is just something else! With its crunchy charred green beans, onion, aubergine, chilli, and sprinkles of sesame seeds. Served on red rice and drizzled with soy-sesame and lemon dressing. Due to seasonality, we’ve had to sub the limes for lemons but don’t fret, there’s no skimping on flavour!
Serving guide
Choose your portion size.
MISO Chicken & VEG
Preheat the oven to 200°C. In a large bowl, mix together the miso paste, Oriental rub, ½ of the sesame seeds, chopped Chilli (to taste), a good drizzle of oil and a pinch of salt. Mix until fully combined. Add in the Chicken pieces, Aubergine wedges, onion wedges, halved green beans and more oil, if required. Gently massage the miso mixture onto the chicken and the veggies until coated. Evenly lay in a roasting tray, making sure to use all the miso dressing. Place in the hot oven and roast for 25-30 minutes until the chicken and veg are fully cooked and starting to char.
RICE, RICE BABY!
Rinse the rice and place in a pot with 300ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid.
TOASTY SEEDS
Place the remaining sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
ZINGY SOY DRESSING
In a small bowl, place the soy-sesame dressing with the juice of 1 Lemon wedge and some lemon zest. Mix until fully combined.
AS SIMPLE AS THAT
Plate up some bouncy rice and top with the sticky, miso Chicken and veg. Drizzle over the lemon soy-sesame dressing to taste, sprinkle over the toasted sesame seeds and serve with a lemon wedge. Get stuck in, Chef!
MISO Chicken & VEG
Preheat the oven to 200°C. In a large bowl, mix together the miso paste, Oriental rub, ½ of the sesame seeds, chopped Chilli (to taste), a good drizzle of oil and a pinch of salt. Mix until fully combined. Add in the Chicken pieces, Aubergine wedges, onion wedges, halved green beans and more oil, if required. Gently massage the miso mixture onto the chicken and the veggies until coated. Evenly lay in a roasting tray, making sure to use all the miso dressing. Place in the hot oven and roast for 30-35 minutes until the chicken and veg are fully cooked and starting to char.
RICE, RICE BABY!
Rinse the rice and place in a pot with 600ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid.
TOASTY SEEDS
Place the remaining sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
ZINGY SOY DRESSING
In a small bowl, place the soy-sesame dressing with the juice of 2 Lemon wedges and some lemon zest. Mix until fully combined.
AS SIMPLE AS THAT
Plate up some bouncy rice and top with the sticky, miso Chicken and veg. Drizzle over the lemon soy-sesame dressing to taste, sprinkle over the toasted sesame seeds and serve with a lemon wedge. Get stuck in, Chef!
MISO Chicken & VEG
Preheat the oven to 200°C. In a large bowl, mix together the miso paste, Oriental rub, ½ of the sesame seeds, chopped Chilli (to taste), a good drizzle of oil and a pinch of salt. Mix until fully combined. Add in the Chicken pieces, Aubergine wedges, onion wedges, halved green beans and more oil, if required. Gently massage the miso mixture onto the chicken and the veggies until coated. Evenly lay in a large roasting tray, making sure to use all the miso dressing. Place in the hot oven and roast for 35-40 minutes until the chicken and veg are fully cooked and starting to char.
RICE, RICE BABY!
Rinse the rice and place in a pot with 900ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid.
TOASTY SEEDS
Place the remaining sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
ZINGY SOY DRESSING
In a small bowl, place the soy-sesame dressing with the juice of 3 Lemon wedges and some lemon zest. Mix until fully combined.
AS SIMPLE AS THAT
Plate up some bouncy rice and top with the sticky, miso Chicken and veg. Drizzle over the lemon soy-sesame dressing to taste, sprinkle over the toasted sesame seeds and serve with a lemon wedge. Get stuck in, Chef!
MISO Chicken & VEG
Preheat the oven to 200°C. In a large bowl, mix together the miso paste, Oriental rub, ½ of the sesame seeds, chopped Chilli (to taste), a good drizzle of oil and a pinch of salt. Mix until fully combined. Add in the Chicken pieces, Aubergine wedges, onion wedges, halved green beans and more oil, if required. Gently massage the miso mixture onto the chicken and the veggies until coated. Evenly lay in a large roasting tray, making sure to use all the miso dressing. Place in the hot oven and roast for 35-40 minutes until the chicken and veg are fully cooked and starting to char.
RICE, RICE BABY!
Rinse the rice and place in a pot with 1,2L of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid.
TOASTY SEEDS
Place the remaining sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
ZINGY SOY DRESSING
In a small bowl, place the soy-sesame dressing with the juice of 4 Lemon wedges and some lemon zest. Mix until fully combined.
AS SIMPLE AS THAT
Plate up some bouncy rice and top with the sticky, miso Chicken and veg. Drizzle over the lemon soy-sesame dressing to taste, sprinkle over the toasted sesame seeds and serve with a lemon wedge. Get stuck in, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R239.01
for 4 servings · R59.75 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Aubergine needs 1 kgPallada Brinjal Avg 400 g 400 g at R16.00 · 2.5× packsR40.00
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Free-range Chicken Pieces needs 8Free Range Chicken Wing Tips R19.99 · whole pack (size can't be divided)R19.99
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Miso Paste needs 60 mlMiso Tasty White Miso Paste 200 g R69.99 · whole pack (size can't be divided)R69.99
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White Sesame Seeds needs 20 mlBlack and White Sesame Seeds Pretzel Thins 180 g R44.99 · whole pack (size can't be divided)R44.99
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
Not in the Woolies basket — source these elsewhere:
- Red Rice
- Soy-Sesame Dressing
- NOMU Oriental Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Charred Miso Chicken Tray-Bake?
The preparation time for Charred Miso Chicken Tray-Bake with red rice, aubergine & soy-sesame dressing is between 20 and 40 minutes.
What is the total time required to make Charred Miso Chicken Tray-Bake with red rice, aubergine & soy-sesame dressing?
The total time required to make Charred Miso Chicken Tray-Bake with red rice, aubergine & soy-sesame dressing is between 45 and 60 minutes.
How many servings does Charred Miso Chicken Tray-Bake provide?
4 servings
What are the main ingredients in Charred Miso Chicken Tray-Bake?
Aubergine, Chicken, Chilli, Green Beans, Lemon, Miso Paste, NOMU Oriental Rub, Onion, Red Rice, Soy-Sesame Dressing, White Sesame Seeds
What is the nutritional information of Charred Miso Chicken Tray-Bake?
Calories: 816, Carbs: 99 grams, Fat: grams, Protein: 41.1 grams, Sugar: 28.2 grams, Salt: 1506 grams
How do I prepare Charred Miso Chicken Tray-Bake?
MISO CHICKEN & VEG: Preheat the oven to 200°C. In a large bowl, mix together the miso paste, Oriental rub, ½ of the sesame seeds, chopped chilli (to taste), a good drizzle of oil and a pinch of salt. Mix until fully combined. Add in the chicken pieces, aubergine wedges, onion wedges, halved green beans and more oil, if required. Gently massage the miso mixture onto the chicken and the veggies until coated. Evenly lay in a roasting tray, making sure to use all the miso dressing. Place in the hot oven and roast for 30-35 minutes until the chicken and veg are fully cooked and starting to char. AS SIMPLE AS THAT: Plate up some bouncy rice and top with the sticky, miso chicken and veg. Drizzle over the lemon soy-sesame dressing to taste, sprinkle over the toasted sesame seeds and serve with a lemon wedge. Get stuck in, Chef! TOASTY SEEDS: Place the remaining sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. RICE, RICE BABY!: Rinse the rice and place in a pot with 600ml of salted water. Pop on a lid and place over a medium heat. Once boiling, reduce the heat and simmer for 30-35 minutes until the water has been absorbed. If it starts to dry out, add more water in small increments to continue cooking. On completion, it should be tender but bouncy. Remove from the heat and drain if necessary. Cover with the lid. ZINGY SOY DRESSING: In a small bowl, place the soy-sesame dressing with the juice of 2 lemon wedges and some lemon zest. Mix until fully combined.
What should be prepared from my kitchen to make Charred Miso Chicken Tray-Bake?
Aubergine, Chicken, Chilli, Green Beans, Lemon, Miso Paste, NOMU Oriental Rub, Onion, Red Rice, Soy-Sesame Dressing, White Sesame Seeds
How many calories does Charred Miso Chicken Tray-Bake have?
816 calories
How much fat content does Charred Miso Chicken Tray-Bake have?
grams