Diabetes Forecast

Poached Chicken

Per Serving

Poached Chicken

Makes: 4
Serving Size: 4 oz.
Calories 125
Fat 2.5 g
Saturated Fat 0.7 g
Trans Fat 0 g
Carbohydrate 0 g
Fiber 0 g
Sugars 0 g
Cholesterol 65 mg
Sodium 55 mg
Potassium 155 mg
Protein 24 g
Phosphorus 140 mg
Choices: Lean meat 3
  • Makes: 4
  • Serving Size: 4 oz.
  • Preparation Time: 5 minutes
  • Cooking Time: 35 minutes


2 cups low-fat, reduced-sodium chicken broth
1 cup water
3 whole peppercorns
1 large garlic clove, smashed
3 fresh parsley sprigs
1 lb. boneless, skinless chicken breasts
(about 2 breast halves), with tenderloins
removed and saved for another use


  1. Add the chicken broth, water, peppercorns, garlic, and parsley sprigs to a large skillet, and bring to a boil. Turn down the heat to simmer (a thermometer placed in the liquid should read 180°F).
  2. Lay the chicken breasts in the liquid, cover, and simmer for 7 to 8 minutes. Keep the temperature of the poaching liquid at about 180°F.
  3. Remove the skillet to an unused burner and set aside for 20 minutes. The chicken will finish poaching in the liquid.
  4. Remove the chicken with a slotted spoon. If planning on serving the poached chicken hot, let the chicken breasts stand about 5 to 10 minutes before serving to let the juices settle back into the chicken. If using for a cold dish, put the breasts in a covered container and refrigerate for several hours.
  5. Strain and reserve the poaching liquid for use in making sauce, if desired.
Note: Poached chicken has a subtle flavor. It's tasty sliced or cubed for chicken salads or shredded as a filling for enchiladas and tacos, where other ingredients will flavor the chicken. Or serve hot with a simple, flavorful sauce, such as the Lemon Sauce for poached chicken.
More on Poaching
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.

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