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RSSPoaching chicken brings out the flavor
The arrival of spring means lighter fare from the kitchen, a good time to try poaching or steaming meats and vegetables. These cooking methods impart a delicate flavor from a liquid into foods such as chicken.
To poach chicken properly, submerge the meat in a broth or other liquid that is heating on the stove at just below the boiling point. Chicken is often poached in water or chicken broth; add other seasonings and spices to achieve the desired flavor. Steaming uses a similar liquid to cook the meat, but in this method, the chicken is placed on a rack or in a special steamer basket in a covered pan. Because the liquid does not come in direct contact with the food, it is an ideal way to prepare vegetables to retain the maximum amounts of vitamins and minerals.
Asian-Spiced Poached Chicken with Pomegranate Sauce
1 1 /2 pounds chicken cutlets (chicken breast halves, sliced thin)
Poaching Liquid:
2 tablespoons butter
1 large shallot, minced
1 star anise
1 /4 teaspoon crushed red pepper flakes
1 tablespoons minced fresh ginger
1 tablespoons fresh thyme leaves
2 cups low-sodium chicken broth
Pomegranate Sauce:
1 cup pomegranate juice
1 /2 teaspoon salt
1 tablespoon butter
Garnish:
2 tablespoons minced fresh mint
Preheat oven to 180 degrees. In large, lidded sauté pan, melt butter for poaching liquid over medium-high heat. Add shallot and cook until translucent, about 3 minutes. Add star anise, red pepper flakes, ginger, thyme and chicken broth; bring to a bubbling simmer, but not a full boil. Add chicken cutlets, cover and reduce heat to a gentle simmer. Poach chicken, turning once, about 6 to 7 minutes, or until cooked through. Remove to ovenproof platter and place in oven to keep warm.
Remove star anise from poaching liquid; pour liquid into heatproof measuring cup. Add 1 cup poaching liquid back to the pan. Pour in pomegranate juice; add salt. Bring to a boil over high heat and boil hard until sauce is reduced and thickened, about 5 to 10 minutes. Remove from heat; swirl in butter until melted.
Remove platter of chicken cutlets from oven, pour sauce over chicken. Garnish with mint.
Serves 6
Nutrition Information, Per Serving: 220 calories; 9 g fat; 4.5 g saturated fat; 8 g carbohydrate; 280 mg sodium; 6 g sugar
Steamed Chicken with Noodles and Vegetables
1 1 /2 pounds chicken tenders, sliced in half
Broth:
2 cups low-sodium chicken broth
1 can (14 ounces) lite coconut milk
1 teaspoon freshly gratd ginger
1 teaspoon freshly minced jalapeno pepper
1 clove garlic, minced
1 red bell pepper, chopped
1 tablespoon Asian fish sauce
1 lime, juiced
1 shallot, minced
1 stalk lemongrass, chopped (tender inner white bulb only)
1 /2 teaspoon salt
1 /4 teaspoon black pepper
Noodles and Vegetables:
8 ounces angle hair pasta, prepared according to package directions
2 cups (3.5 oz) shiitake mushrooms, halved
1 cup chopped carrots (about 2-3 carrots)
4 scallions, white and light green parts only, chopped
Garnish:
1 /4 cup chopped cilantro
1 /4 cup chopped unsalted, roasted peanuts
Place all broth ingredients in large stockpot or saucepan fitted with a steamer insert. Bring broth ingredients to a boil.
Place chicken, noodles, mushrooms, carrots and scallion in steamer basket, in individual piles, if possible. Cover and reduce heat to medium low. Steam until chicken and vegetables are cooked through, about 18 “ 20 minutes.
To serve, place serving of noodles in shallow bowl; top with portion of vegetables and chicken. Ladle broth over chicken mixture. Top with peanuts and chopped cilantro.
Serves 6
Nutrition Information, Per Serving: 390 calories; 11 g fat; 6 g saturated fat; 39 g carbohydrate; 520 mg sodium; 5 g sugar.
- Recipes from the National Chicken Council and U.S. Poultry & Egg Association
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