Follow us 148.4k
I started making poached chicken recently from my toddler, and it was such a hit it’s become a weekly favorite. This recipe is perfect for keto "cleanses" as it's Whole 30 and keto approved.
The key to getting extra juicy and soft chicken is to bring it to a slow boil over low to medium heat, resisting the temptation to turn it up to high for a quicker cook.
I like to throw in a handful of veggies towards the end. I’ve used broccolini here but you could just as easily use other vegetables or even some chopped green leaves right at the end.
Hands-on Overall
Serving size 1 chicken breast + broccoli & sauce
Nutritional values (per 1 chicken breast + broccoli & sauce)
Net carbs7.2 grams
Protein48.9 grams
Fat32.8 grams
Calories531 kcal
Calories from carbs 6%, protein 38%, fat 56%
Total carbs10.8 gramsFiber3.7 gramsSugars2.5 gramsSaturated fat4.9 gramsSodium716 mg(31% RDA)Magnesium87 mg(22% RDA)Potassium1,118 mg(56% EMR)
Ingredients (makes 2 servings)
- 2 chicken breasts, skinless and boneless (400 g/ 14.1 oz)
- 1 bunch broccolini or 1 small broccoli (250 g/ 8.8 oz)
- 2 cloves garlic, crushed
- 1/2 tsp whole peppercorns
- 2 tbsp chopped parsley
- 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
- 2 tbsp fresh lemon juice (30 ml)
- sea salt to taste
Instructions
- Trim the chicken of any fat, and add to a medium pan with the peppercorns and garlic, and cover with water by about 5 centimetres (2 inches). You will be adding the broccolini, and need to add enough water to cover this also.
- Bring to a simmer on low-medium heat uncovered. This should take around 8-10 minutes.
- Once simmering, add the lid and cook covered, 10–15 minutes until cooked through - this will depend on the thickness of the chicken.
- Cut the ends off the broccolini, and cut in half. Add the broccolini (or broccoli florets) to the chicken in the last 4-5 minutes of the cooking time, enough for the broccoli to get crisp-tender.
- In a small bowl, whisk the olive oil with the lemon juice and salt to taste. Stir through the chopped parsley.
- To serve, slice the chicken against the grain.
- Serve with the broccolini and the lemon sauce. East immediately or store in the fridge for up to 3 days.
Poached Chicken with Lemon Sauce
Step by Step
Ingredients
- 2 chicken breasts, skinless and boneless (400 g/ 14.1 oz)
- 1 bunch broccolini or 1 small broccoli (250 g/ 8.8 oz)
- 2 cloves garlic, crushed
- 1/2 tsp whole peppercorns
- 2 tbsp chopped parsley
- 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
- 2 tbsp fresh lemon juice (30 ml)
- sea salt to taste
Instructions
- Trim the chicken of any fat, and add to a medium pan with the peppercorns and garlic, and cover with water by about 5 centimetres (2 inches). You will be adding the broccolini, and need to add enough water to cover this also.
- Bring to a simmer on low-medium heat uncovered. This should take around 8-10 minutes.
- Once simmering, add the lid and cook covered, 10–15 minutes until cooked through - this will depend on the thickness of the chicken.
- Cut the ends off the broccolini, and cut in half. Add the broccolini (or broccoli florets) to the chicken in the last 4-5 minutes of the cooking time, enough for the broccoli to get crisp-tender.
- In a small bowl, whisk the olive oil with the lemon juice and salt to taste. Stir through the chopped parsley.
- To serve, slice the chicken against the grain.
- Serve with the broccolini and the lemon sauce. East immediately or store in the fridge for up to 3 days.
Nutrition (per serving, 1 chicken breast + broccoli & sauce)
Calories531kcal
Net Carbs7.2g
Carbohydrates10.8g
Protein48.9g
Fat32.8g
Saturated Fat4.9g
Fiber3.7g
Sugar2.5g
Sodium716mg
Magnesium87mg
Potassium1,118mg
Detailed nutritional breakdown (per 1 chicken breast + broccoli & sauce)
| Total per 1 chicken breast + broccoli & sauce |
| 7.2 g | 48.9 g | 32.8 g | 531 kcal |
| Chicken, breast (without skin, raw) |
| 0 g | 45 g | 5.2 g | 240 kcal |
| Broccoli, broccolini, fresh |
| 5.1 g | 3.5 g | 0.5 g | 43 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Pepper, black, spices |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 27 g | 239 kcal |
| Lemon juice, fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
Do you like this recipe? Share it with your friends!
