Poached Chicken with Salsa Verde and Bok Choy

To save prep time, use prechopped onion, carrot, and celery, and mince the 11 garlic cloves at once; then portion as needed. Reserve the full-flavored poaching liquid, and use it as the base for a soup, to cook rice, or to stir into sauces. Bok choy, an Asian member of the cabbage family, makes this dish calcium-rich.


6 servings (serving size: 1 chicken breast half, about 2 tablespoons salsa, and 1/2 cup vegetables)

Recipe from

Cooking Light

Nutritional Information

Calories 314
Caloriesfromfat 20 %
Fat 6.9 g
Satfat 1.2 g
Monofat 3.4 g
Polyfat 1.3 g
Protein 47.9 g
Carbohydrate 17.5 g
Fiber 6.6 g
Cholesterol 99 mg
Iron 5.3 mg
Sodium 832 mg
Calcium 499 mg


4 cups water
1 1/2 cups chopped leek (about 1 large)
1 cup chopped onion
1 cup chopped carrot
3/4 cup chopped celery
1 tablespoon grated peeled fresh ginger
1 teaspoon crushed coriander seeds
1 teaspoon fennel seeds
1 teaspoon ground turmeric
5 garlic cloves, minced
4 (14-ounce) cans fat-free, less-sodium chicken broth
2 serrano chiles
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 (6-ounce) skinless, boneless chicken breast halves
Salsa verde:
1/2 cup minced fresh cilantro
1/4 cup fresh lime juice
2 tablespoons minced fresh basil
2 tablespoons minced fresh flat-leaf parsley
1 tablespoon minced fresh tarragon
1 tablespoon olive oil
2 teaspoons finely chopped serrano chile
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
3 garlic cloves, minced
2 teaspoons olive oil
2 tablespoons finely chopped shallots
1 tablespoon grated peeled fresh ginger
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
3 garlic cloves, minced
2 cups sliced peeled kohlrabi
12 radishes, sliced
1/2 cup fat-free, less-sodium chicken broth
3 cups halved baby bok choy


To prepare chicken, combine first 13 ingredients in a large Dutch oven; bring to a boil. Reduce heat, and simmer 15 minutes. Sprinkle 1/2 teaspoon salt and 1/4 teaspoon black pepper over chicken; add chicken to pan. Bring to a boil; reduce heat, and simmer 5 minutes. Remove pan from heat. Cover and let stand 30 minutes. Remove chicken from pan with a slotted spoon; cut into 1/4-inch-thick slices. Reserve poaching liquid for another use.

To prepare salsa verde, combine the cilantro and next 9 ingredients (through 3 minced garlic cloves), stirring until well blended.

To prepare vegetables, heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add shallots and next 5 ingredients (through 3 garlic cloves) to pan; sauté 1 minute. Add kohlrabi and radishes; sauté 2 minutes. Stir in 1/2 cup broth; bring to a simmer. Cook 8 minutes or until vegetables are almost tender. Add bok choy; cook 2 minutes or until vegetables are tender. Serve with chicken and salsa.

Floyd Cardoz,

Tabla Restaurant and Bread Bar, New York, New York,

Cooking Light

October 2005
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