Chicken & turkey

Turkey Miso Soboro

Name: Turkey Miso Soboro
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Japanese
Ingredients: 1kg turkey mince (2% fat); 200g carrots, finely diced; 200g frozen edamame; 40g white miso; 45ml soy sauce; 45ml mirin; 15g (1 tbsp) sugar; 30g fresh ginger, grated; 3 cloves (15g) garlic, grated; 4 (60g) spring onions, sliced; 5g cornflour; 10ml rapeseed oil; 150ml water

Finely crumbled turkey mince cooked with ginger, garlic, white miso, soy and mirin, with carrot and edamame.

makes 21 blocks, about 49p each

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Illustration of a bowl of Turkey Miso Soboro

Time: 40 min15 min prep · 25 min cook
Makes: 21 blocks
Cost per blockPer block: 49p
Calories per blockCalories: 85 kcal
Fibre per blockFibre: 0.9g

Ingredients

Batch size

blocks

1kgturkey mince (2% fat)
200gcarrots, finely diced
200gfrozen edamame
40gwhite miso
45mlsoy sauce
45mlmirin
15g (1 tbsp)sugar
30gfresh ginger, grated
3 cloves (15g)garlic, grated
4 (60g)spring onions, sliced
5gcornflour
10mlrapeseed oil
150mlwater

Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.

Nutrition

estimated

	1 block	3 blocks
Energy	85 kcal	255 kcal
Protein	11.6g	34.8g
Carbs	4.4g	13.2g
Fat	2g	6g
Fibre	0.9g	2.7g
Salt	0.61g	1.83g

Method

Step 1: Whisk the miso, soy, mirin, sugar and water together until smooth.
Step 2: Heat the oil in a large frying pan or wok over a medium-high heat. Add the turkey and fry, breaking it into fine crumbs with a spatula or whisk, until no longer pink and starting to colour. (8 min)
Step 3: Add the carrots, ginger and garlic and fry for 3 minutes.
Step 4: Pour in the miso mixture and simmer, stirring and breaking up the mince, until most of the liquid has been absorbed. (8 min)
Step 5: Add the edamame and the cornflour mixed with 1 tbsp cold water and cook for 3 minutes until glossy and the edamame are hot.
Step 6: Stir in the spring onions, then cool and freeze in 70g blocks.

Serve it

Over steamed rice with pickled ginger and sliced cucumber · In lettuce cups · Tossed through udon noodles

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	85	11.6g	4.4g	2g	0.9g	0.61g
Per 3 blocks	255	34.8g	13.2g	6g	2.7g	1.83g

Cook’s notes

Breaking the mince into very fine crumbs is what makes soboro; a whisk or four chopsticks held together does it well.
Frozen peas work instead of edamame.
Chicken mince works the same way.

Serve it

Over steamed rice with pickled ginger and sliced cucumber · In lettuce cups · Tossed through udon noodles.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 255 kcal and 34.8g protein before rice, bread or potatoes.

Turkey Miso Soboro questions

What is soboro?

Soboro is Japanese seasoned crumbled mince. It is usually spooned over rice as soboro don, often in stripes alongside scrambled egg and green vegetables.

Can I use red miso?

Red miso is stronger and saltier than white, so use 25g and cut the soy sauce to 30ml. The mince will be darker and more savoury.

Can I use pork mince?

Pork mince makes a richer soboro. Use lean pork mince (5% fat) in the same weight, and spoon off any fat before adding the miso mixture.