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Eat Yourself Healthy – Sally Joseph

Simple Poached Chicken

Simple Poached Chicken
Poached chicken is a really healthy and simple way to cook chicken and preparing some in advance to keep on hand in the refrigerator each week, will enable you to quickly add it to a wide range of dishes, especially salads.  Once you have mastered the basic recipe you can adapt it to flavour the chicken to serve in hot or cold dishes and it will make light work of knocking up quick and easy meals when you’re short on time. It’s also a great way to add enough protein to your meals, so you will feel more satiated for longer. Be sure to use organic chicken.

What you’ll need…

4 x 150 grams fillets of organic chicken – I use thighs or breast

1 handful fresh flat-leaf parsley

4 bay leaves

Himalayan or Celtic sea salt

1 tsp. black peppercorns

1 onion

2 handfuls baby carrots

½ fennel bulb, chopped (optional)

3 lemon slices  (optional)

1 – 2 celery stalks, halved (optional)

* You could add ginger, garlic, dill, thyme, dried Thai lime leaf, lemongrass, chilli or slice of lemon, all depending on the flavour you want!

How to make…

  • In a medium size saucepan add enough water(or stock) to cover 4 chicken breasts ( but do not add the chicken yet) and bring to the boil.

  • Add carrot onion bay leaf, salt, peppercorns and any flavourings you might prefer.

  • Gently boil the poaching liquid for 5 minutes. Reduce the heat to a simmer (65-80˚C). When the water just begins to bubble, add the chicken breasts into the poaching liquid and simmer for 5 minutes. (Do not boil the chicken or you will toughen the meat)

  • Turn the heat off and allow the chicken to rest in the poaching liquid for another ( 40 minutes) as you prepare the rest of the salad. Remove from pot and serve or keep covered  in fridge. Keep in the fridge for up to 3 days.

    Sally’s Tips:

    Keep the temperature low and slow, turn down the heat and keep the liquid at a steady simmer.

Leaving the chicken in the poaching liquid keeps the meat moist and improves its flavour.

If you decide to add a slice of lemon, discard the lemon after the simmering stage as the lemon can give a bitter aftertaste.

The chicken is ready when the meat is very tender. Remove the chicken from the stock and place in a bowl and either slice into thin strips or pull apart.   Add it to any salad or keep in an airtight container and refridgetate for up to 3 days

Serving size – approximately 150 – 180 grams per person




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