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Diabetes Forecast

The Healthy Living Magazine

Poaching for Easy Simmered Meals

By Robyn Webb, MS, LN ,

Recipes by
Robyn Webb, MS, LN

Poached Salmon
Spiced Yogurt Sauce
Poached Honey Pears With Vanilla
Poached Chicken
Lemon Sauce

A healthful meal that's simple to cook? We have two for you, plus dessert! Poaching, showcased in these recipes, is an easy way to gently cook food in a small amount of simmering, flavorful liquid. No need to add extra fat or calories, though a great light sauce can really make a poached dish shine.

Poached Salmon

Spiced Yogurt Sauce

Poached Honey Pears With Vanilla

Cook evenly by turning the pears ocasionally while simmering in the spiced liquid. A pair of tongs gives a good grip.Bring out the flavor by reducing the sauce, which means cooking it (after removing the pears) until the liquid gets syrupy.

Poached Chicken

Keep the poaching liquid around 180°F—use a food thermometer to check. Any higher and the liquid will boil, causing the food to become tough. Any lower and you risk undercooked meat. Cook chicken breasts to an internal temperature of 165°F. Note: When proteins are lifted out of the pan and left to rest on a plate before serving, the internal temperature of the food usually rises another 5 to 10 degrees.

Lemon Sauce

 
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