Heart-Healthy Simple Poached Chicken
Elevate your meal prep with this "Heart-Healthy Simple Poached Chicken," a recipe designed to nourish your body without compromising on flavor. This low-fat, high-protein dish features boneless, skinless chicken breasts gently poached in a fragrant blend of low-sodium chicken broth, fresh herbs like thyme and parsley, crisp vegetables, zesty lemon slices, and aromatic garlic. The gentle simmering technique keeps the chicken tender and juicy while infusing it with subtle yet delightful flavors. Perfectly versatile, this dish can be enjoyed on its own or sliced and added to salads, grain bowls, or sandwiches for a light and nutritious boost. With a short prep time and straightforward instructions, this recipe is perfect for busy weeknights or easy meal prepping.
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Recipe Information
Ingredients
- 2 pieces Chicken breasts, boneless and skinless
- 4 cups Low-sodium chicken broth
- 1 medium Carrot, sliced
- 1 medium Celery stalk, sliced
- 1 small Onion, quartered
- 2 cloves Garlic cloves, crushed
- 2 leaves Bay leaves
- 2 sprigs Fresh thyme sprigs
- 6 pieces Black peppercorns
- 2 tablespoons Parsley, chopped
- 1 small Lemon, sliced into rounds
Instructions
Place the chicken breasts in a large saucepan or pot in a single layer.
Pour the low-sodium chicken broth over the chicken until fully covered.
Add the sliced carrot, celery, quartered onion, garlic, bay leaves, thyme, peppercorns, and lemon slices to the pot.
Bring the contents to a gentle simmer over medium-high heat, ensuring it does not reach a rolling boil.
Once at a simmer, reduce the heat to low to maintain a gentle simmer and cover the pot with a lid.
Poach the chicken for approximately 15 to 18 minutes, or until the internal temperature reaches 165°F (74°C) and the chicken is tender.
Remove the chicken breasts from the pot with a slotted spoon and let them rest for 5 minutes on a cutting board.
Optionally, strain the poaching liquid and reserve it for another use, such as a soup base.
Slice the chicken according to preference and sprinkle with chopped parsley before serving.
Enjoy as a standalone dish or incorporate into salads and sandwiches for a heart-healthy meal.
Nutrition Facts
Calories |
733 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 616 mg | 27% | |
| Total Carbohydrate | 28.2 g | 10% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 12.2 g | ||
| Protein | 119.3 g | 239% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 165 mg | 13% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1546 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
