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Poached Chicken with Gremolata Sauce

Serves 4


    Poaching is a tried-and-true healthy method of cooking protein because no fat is needed during the cooking process. You can, however, add as much or as little flavour to your cooking liquid as you like to maximize taste. Though simple, this chicken is the perfect vessel for a vibrant take on a herby gremolata sauce.


    Waste not

    While cooking, save vegetable scraps and place in an airtight container in the freezer; save them to make excellent additives to poaching liquid. Once chicken is cooked, you can also strain out vegetables and herbs, and you’ll have yourself a mild chicken broth.


    Poached Chicken with Gremolata Sauce


      • 2 skinless, boneless chicken breasts
      • 3 cups (750 mL) water or broth
      • Aromatics (optional, see tip)
      • 1/2 cup (125 mL) nonfat Greek yogurt
      • 1 garlic clove, peeled and crushed
      • 2 tsp (10 mL) fresh thyme leaves
      • 1/3 cup (80 mL) finely chopped flat-leaf parsley
      • 2 Tbsp (30 mL) fresh orange juice


      Per serving:

      • calories110
      • protein24 g
      • total fat1 g
        • sat. fat0 g
      • carbohydrates3 g
        • sugars2 g
        • fibre0 g
      • sodium77 mg



      In medium saucepan, place chicken breasts and cover with water or broth and aromatics, if using, enough to cover the chicken plus about 1 in (2.5 cm). Bring to a gentle boil, turn heat down to a simmer, and cover for 8 to 10 minutes, until the chicken’s internal temperature reaches 160 F (70 C).


      Meantime, in small bowl, add yogurt, garlic, thyme, parsley, and orange juice and mix to combine. Set aside.


      Once chicken is cooked, remove from poaching liquid, and slice into 1/2 in (1.25 cm) slices. Serve with gremolata and your choice of side.



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