PER SERVING | 189cals | PROTEIN 38.5g | CARBS 1g | FAT 3.5g | FIBRE 0.5g
Tarragon poached chicken
SERVES 4 | PREP 10 mins | COOK 20 mins
Having always assumed that poached chicken would be rather bland, I have recently discovered the joys of this flavourful and succulent way of cooking.
- 1 chicken stock cube
- 1 tsp dried tarragon
- 1 bay leaf (optional)
- 4 skinless chicken breast fillets (each around 150g)
- 6 tbsp full-fat live Greek yoghurt (around 75g)
- 4 tsp wholegrain mustard
- 1 garlic clove, peeled and crushed
- 15g bunch fresh parsley, leaves finely chopped
COOK TIP
When you slice the chicken, there should be no pinkness in the centre and the juices should run clear. If in any doubt, pop it back into the stock and cook for a little longer.
- 1. Place the stock cube, tarragon and bay leaf, if using, in a large saucepan and add 750ml water. Bring to a gentle simmer, stirring, until the stock dissolves.
- 2. Carefully lower the chicken breasts into the water and return to a slow simmer. Reduce the heat, cover loosely with a lid and simmer gently for 15–20 minutes, depending on the thickness of the breast, turning the chicken once, until thoroughly cooked (see Cook’s Tip).
- 3. Remove from the heat and transfer the chicken to a board, cover loosely with foil and leave to rest for 5–10 minutes.
- 4. Place 2 tablespoons of the cooking liquid in a small bowl and mix with the yoghurt, mustard, garlic and nearly all the parsley and stir until thoroughly combined. Season with salt and ground black pepper.
- 5. Slice the chicken into pieces and arrange on a serving platter. Spoon over the sauce and scatter with the remaining parsley. Eat hot or cold with plenty of fresh green or coloured non-starchy veg.