ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Poached Chicken with Salsa Verde and Bok Choy

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

Ingredients

  • Chicken:
  • 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
  • Vegetables:
  • 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

Nutrition 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

How to Make It

  1. 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.

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

  3. 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.

Tabla Restaurant and Bread Bar, New York, New York