Poaching is an overlooked method for cooking chicken breast. The gentle, even heat of barely simmering water results in juicy, tender meat that is perfect for shredding into a quick soup or making into chicken salad. Here, poached chicken is paired with a simple green sauce based on flavorful staples you may already have on hand: anchovies, parsley, olive oil and lemon zest. If possible, use rinsed salt-packed anchovies (rather than oil packed) for the best flavor.
Slideshows: Fast and Healthy Chicken Recipes
In a large skillet, cover the chicken and garlic with water, add salt and bring to a simmer. Flip the chicken, cover, and cook over low heat until the chicken is cooked through, 12 to 15 minutes. Remove chicken from the poaching liquid, transfer to a cutting board and let rest for 5 minutes.
Meanwhile, make the salsa verde. In a food processor, combine the garlic, crushed red pepper, lemon zest and juice, parsley, capers and anchovies and pulse until a coarse paste forms. With the machine on, gradually add the olive oil in a thin stream and process until just combined. Season with salt and pepper.
Slice the chicken breast and serve with the salsa verde.
Tip: Prepare a double batch of salsa verde—it makes a meal of the most basic cooked meats, grains, or veggies instantly. Tip: Make a chicken salad with leftovers using a half-and-half mix of salsa verde and mayonnaise or yogurt. Tip: Chop leftover chicken and toss with salsa verde. Use this mixture, loosened with pasta cooking water, to dress whole-wheat orecchiette. One serving: 467 cal, 30 gm fat, 5 gm sat fat, 2.4 gm carb, 1 gm fiber, 46 gm protein.
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