Dinner · Japanese · 20 min
Roasted Quail with Miso-Glazed Shiitake, Fennel, and Barley
- Calories
- 1255
- Protein
- 86g
- Carbs
- 61g
- Fat
- 76g
Ingredients
- 380 g quail
- 50 g pearl barley
- 1.5 cup water
- 85 g shiitake mushrooms
- 65 g fennel bulb
- 1.5 tbsp white miso paste
- 2 tbsp coconut oil
- 45 g scallions
- 0.25 tsp salt
Method
- 01Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 02Rinse pearl barley under cold water. Bring 1.5 cups of water and a pinch of salt to a boil in a small saucepan, add barley, cover, reduce heat to low, and simmer for 25 to 30 minutes until tender; drain any excess liquid.
- 03In a bowl, whisk together white miso paste, 10 g of melted coconut oil, and 1 tbsp warm water until smooth.
- 04Toss the sliced shiitake mushrooms and shaved fennel bulb in half of the miso glaze.
- 05Spread the glazed mushrooms and fennel in an even layer on the prepared baking sheet and roast for 15 to 20 minutes until tender and caramelized.
- 06Season quail breasts lightly with salt. Heat the remaining 18 g of coconut oil in an oven-safe skillet over high heat, sear quail skin-side down for 2 minutes, then transfer the skillet to the oven.
- 07Roast quail for 8 to 10 minutes until cooked through and internal temperature reaches 165°F (74°C).
- 08Fold the roasted vegetables and three-quarters of the sliced scallions into the warm cooked barley.
- 09Plate the barley and vegetable mixture, top with roasted quail breasts, drizzle with the remaining miso glaze, and garnish with the reserved fresh scallion tops.
Cook it with the whole plan around it
Citigrove builds the week around your macros, keeps the grocery list in step, and tracks what you actually ate.
