BY CHEF KATIE MIST

Orange-Miso Chicken & Asparagus

This Orange-Miso Chicken & Asparagus is what happens when comfort food gets a wellness upgrade. Packed with lean protein, colorful vegetables and bold umami flavor, this easy dinner supports women through perimenopause and menopause with nutrients that help fuel energy, metabolism and overall health, without requiring a sink full of dishes or a degree in functional medicine.

Chicken breast delivers high-quality protein to help support muscle mass, strength and satiety during midlife, when hormonal shifts can make maintaining lean muscle a little more complicated. Asparagus brings fiber, folate and prebiotic compounds that support digestion, gut health and healthy detoxification pathways, while corn adds natural sweetness, antioxidants and satisfying carbohydrates for balanced energy. Scallions, garlic and fresh ginger don’t just make this dish wildly flavorful. They also contain plant compounds that support immune health and inflammation balance.

The glossy orange-miso sauce is where the magic happens. White miso contains fermented ingredients that may support gut health, while ginger, citrus and rice vinegar brighten the dish with flavor and antioxidants. Coconut or avocado oil provides healthy fats for cooking, and a drizzle of sriracha adds just enough heat to wake up your taste buds and possibly your mood. Sweet, savory, nourishing and deeply satisfying, this is the kind of perimenopause-friendly recipe that makes healthy eating feel a whole lot less like homework.

Cook Time: 20 minutes | Prep time: 15 minutes | Serves/Serving: 4

Ingredients

Chicken & Vegetables:
• Coconut or avocado oil, for the pan
• 1 ½ lbs chicken breast, slice against the grain, 1/4" strips
• 1 bunch asparagus, ends removed, then cut into 1" pieces
• 1 bunch scallions, cut into 1" pieces
• 2 ears corn, kernels cut off the cob
• Sriracha for serving, if desired

Orange-Miso Sauce:
• 3 tablespoons white miso
• ½ cup apricot jam
• 2 tablespoons gluten-free tamari or soy sauce
• 2 tablespoons rice wine vinegar
• 3 cloves garlic, finely chopped
• 1" fresh ginger, grated on a microplane or finely chopped
• Zest of 1 orange
• Juice of ½ orange

Instructions

1. Make the Miso-Orange Sauce: whisk together the miso, jam, tamari, rice vinegar, garlic, ginger, orange zest and juice. Set aside. This can be made up to 3 days ahead.

2. Heat a large pan over medium high heat for about 5 minutes so it’s nice and hot. Add enough oil to coat the pan. Add half of the chicken and spread into an even layer.

3. Cook for 4-5 minutes, or until it’s nicely browned. Flip chicken and cook for another minute. Put cooked chicken on a plate and set aside. Repeat the process with the remaining half of the chicken.

4. Add asparagus to the pan and cook, stirring occasionally, for 2 minutes. Add green onions and cook for another minute. Add corn and cook for another 2 minutes.

5. Stir in Orange Miso Sauce.

6. Return chicken to the pan, along with any juices that have accumulated on the plate. Stir to combine and heat the chicken through, about 2 minutes.

7. Serve with Sriracha if desired.

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