Poaching is a wonderful, low-fat way to cook and add flavor to foods at the same time. There is no added oil—and, in fact, it infuses the poultry, fish, or seafood with additional moisture.

poached lemon chicken salad

start to finish: 25 minutes

makes: 4 servings

1 lemon
1 pound skinless, boneless chicken breast halves
1 cup chicken broth
¼ teaspoon ground black pepper
2 cloves garlic, minced
4 cups thinly sliced vegetables, such as cucumber, radishes, and carrots
6 cups torn mixed salad greens
3 tablespoons olive oil
Salt
Ground black pepper

1 Using a vegetable peeler, remove yellow peel from lemon. Halve the lemon and set aside. Cut chicken into 2-inch pieces.

2 In a medium saucepan combine the lemon peel, the chicken, broth, the ¼ teaspoon pepper, and garlic. Bring to boiling; reduce heat. Simmer, covered, about 7 minutes or until chicken is tender and no longer pink. Drain, discarding liquid and lemon peel. Cool chicken slightly (about 5 minutes).

3 Using two forks, coarsely shred chicken. In a large bowl combine chicken and vegetables; toss to combine.

4 Divide chicken mixture among serving plates. Top with mixed greens. Drizzle with olive oil; squeeze lemon halves over salads. Season with salt and additional pepper.

nutrition facts per serving: 255 cal., 12 g total fat (2 g sat. fat), 66 mg chol., 495 mg sodium, 10 g carb., 4 g fiber, 29 g pro.