Poaching is a tried-and-true healthy method of cooking protein because no fat is needed during the cooking process. You can, however, add as much or as little flavor to your cooking liquid as you like to maximize taste. Though simple, this chicken is the perfect vessel for a vibrant take on a herby gremolata sauce.
Waste not
While cooking, save vegetable scraps and place in an airtight container in the freezer; save them to make excellent additives to poaching liquid. Once chicken is cooked, you can also strain out vegetables and herbs, and you’ll have yourself a mild chicken broth.
Ingredients
- 2 skinless boneless chicken breasts
- 3 cups water or broth
- Aromatics (optional see tip)
- 1/2 cup nonfat Greek yogurt
- 1 garlic clove peeled and crushed
- 2 tsp fresh thyme leaves
- 1/3 cup finely chopped flat-leaf parsley
- 2 Tbsp fresh orange juice
Instructions
- In medium saucepan, place chicken breasts and cover with water or broth and aromatics, if using, enough to cover the chicken plus about 1 inch. Bring to a gentle boil, turn heat down to a simmer, and cover for 8 to 10 minutes, until the chicken’s internal temperature reaches 160 F.
- Meantime, in small bowl, add yogurt, garlic, thyme, parsley, and orange juice and mix to combine. Set aside.
- Once chicken is cooked, remove from poaching liquid, and slice into 1/2-inch slices. Serve with gremolata and your choice of side.
Notes
Per serving: 110 calories; 24 g protein; 1 g total fat (0 g sat. fat); 3 g carbohydrates (2 g sugars, 0 g fiber); 77 mg sodium
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