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Healthy Chicken Recipe (Poached)

5.0 from 4 votes

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Savor the simplicity and wholesomeness of this Healthy Poached Chicken recipe. This recipe is not only heart-healthy but also perfect for those on a weight-loss journey. Poaching is a gentle cooking method that preserves the tenderness and moisture of chicken without the need for added fats, making it one of the healthiest ways to enjoy this lean protein.

Healthiest Way to Cook Chicken

Poaching is arguably the healthiest way to cook chicken. It involves cooking the chicken in a flavorful liquid at a low temperature, which ensures that the chicken remains moist without the need for oils or butter.

Boosting Chicken’s Nutrition

To make your chicken more nutritious, incorporate herbs and spices, which can add antioxidants without extra calories. Using skinless chicken breasts cuts down on saturated fat, and adding vegetables to the poaching liquid not only imparts flavor but also increases the dish’s vitamin and mineral content.

Chicken for Weight Loss – Does It Work?

When eating chicken for weight loss, opt for lean cuts like breast meat, and use cooking methods that don’t add extra fat, like poaching or baking. Pairing chicken with a colorful array of vegetables can provide a balanced meal that’s high in protein and fiber, keeping you full and satisfied.

Total Cooking Time

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Ingredients List

  • 4 skinless, boneless chicken breasts (about 6 ounces each)
  • 4 cups of chicken or vegetable broth (low sodium)
  • 1 onion, quartered
  • 2 garlic cloves, smashed
  • 1 bay leaf
  • A handful of fresh parsley
  • A few sprigs of fresh thyme
  • Salt and pepper to taste (optional and minimal for health)

Step-by-Step Instructions

  1. Prepare the Poaching Liquid: In a large pot, combine the broth, onion, garlic, bay leaf, parsley, and thyme. Bring to a simmer over medium heat.
  2. Season the Chicken: While the liquid is heating, season the chicken breasts lightly with salt and pepper if using.
  3. Poach the Chicken: Once the broth is simmering, reduce the heat to low and gently place the chicken breasts in the pot. The liquid should just cover the chicken.
  4. Simmer: Allow the chicken to simmer gently for 20-25 minutes. Avoid boiling, as this can make the chicken tough.
  5. Check Doneness: The chicken is done when the internal temperature reaches 165°F (74°C) on a meat thermometer.
  6. Rest: Remove the chicken from the liquid and let it rest for a few minutes before slicing. This ensures the juices redistribute and the chicken remains moist.
  7. Serve: Slice the chicken and serve with a side of steamed vegetables or a fresh salad for a balanced, nutritious meal.

Healthy Chicken Recipe (Poached)

Recipe by Dr. Hailee
5.0 from 4 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

25

minutes
Total time

35

minutes

This Healthy Poached Chicken recipe is not only heart-healthy but also perfect for those on a weight-loss journey

Ingredients

  • 4 skinless, boneless chicken breasts (about 6 ounces each)

  • 4 cups of chicken or vegetable broth (low sodium)

  • 1 onion, quartered

  • 2 garlic cloves, smashed

  • 1 bay leaf

  • A handful of fresh parsley

  • A few sprigs of fresh thyme

  • Salt and pepper to taste (optional and minimal for health)

Directions

  • Prepare the Poaching Liquid: In a large pot, combine the broth, onion, garlic, bay leaf, parsley, and thyme. Bring to a simmer over medium heat.
  • Season the Chicken: While the liquid is heating, season the chicken breasts lightly with salt and pepper if using.
  • Poach the Chicken: Once the broth is simmering, reduce the heat to low and gently place the chicken breasts in the pot. The liquid should just cover the chicken.
  • Simmer: Allow the chicken to simmer gently for 20-25 minutes. Avoid boiling, as this can make the chicken tough.
  • Check Doneness: The chicken is done when the internal temperature reaches 165°F (74°C) on a meat thermometer.
  • Rest: Remove the chicken from the liquid and let it rest for a few minutes before slicing. This ensures the juices redistribute and the chicken remains moist.
  • Serve: Slice the chicken and serve with a side of steamed vegetables or a fresh salad for a balanced, nutritious meal.

Nutrition Facts

  • Calories: 165kcal
  • Carbohydrates: 0g
  • Protein: 31g
  • Fat: 3.6g
  • Saturated Fat: 2g
  • Cholesterol: 86mg
  • Sodium: 70mg
  • Fiber: 0g
  • Sugar: 1g

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Wrap-Up

This Healthy Poached Chicken recipe is not just a healthy choice but also a delicious one. It’s versatile enough to be the star of a dinner plate or to be shredded into salads and wraps for a protein-rich addition.

By choosing poaching as your cooking method, you are making a choice that’s kind to your waistline and your palate. Enjoy the tenderness and the subtle flavors infused by the aromatic herbs, and relish in knowing you’re eating for both health and pleasure.

5.0 from 4 votes

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