|Serving Size: 4 oz.|
|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||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|
- 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).
- 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.
- Remove the skillet to an unused burner and set aside for 20 minutes. The chicken will finish poaching in the liquid.
- 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.
- Strain and reserve the poaching liquid for use in making sauce, if desired.
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.