Photo of Poached chicken with yoghurt herb sauce by WW

Poached chicken with yoghurt herb sauce

8
5
5
SmartPoints® value per serving
Total Time
40 min
Prep
10 min
Cook
30 min
Serves
4
Difficulty
Moderate
If you’ve never attempted poaching chicken then here is your chance! Infused with herbs, lemon and pepper, this will be the sure star of the dish and the polenta gives a great crunch.

Ingredients

Polenta, boiled

320 g, (ready-to-serve polenta)

Grated parmesan cheese

2 tbs

Skinless chicken breast

575 g, (buy 4 x 160g, fat trimmed)

Lemon(s)

1 medium, sliced

Peppercorn

1 tsp, (10 individual)

Fresh tarragon

4 tbs, (1 bunch)

Fresh dill

1 bunch(es)

Low-fat Greek yoghurt

cup(s), (160g)

Green beans

100 g, halved lengthways

Fresh butter beans

100 g, halved lengthways

Zucchini

1 medium, cut into ribbons

Button squash

2 individual

Frozen green peas

1 cup(s), (120g)

Oil spray

1 x 3 second spray(s)

Instructions

  1. Preheat oven to 200°C or 180°C fan-forced. Line a baking tray with baking paper. Cut polenta into thick chips (11cm x 1.5cm) and place on prepared tray. Lightly spray with oil and sprinkle with parmesan. Bake, turning once, for 30 minutes or until golden.
  2. Meanwhile, place chicken in a deep non-stick frying pan over medium heat. Cover with cold water. Add lemon, peppercorns, 2 tarragon sprigs and 2 dill sprigs. Bring to a simmer. Simmer, covered, for 3–5 minutes. Remove pan from heat and set aside for 10 minutes or until chicken is cooked through. Transfer chicken to a plate and cover to keep warm.
  3. Meanwhile, remove leaves from remaining tarragon and dill, reserving a few sprigs to garnish. Process leaves and yoghurt in a blender or small food processor until smooth. Season with salt and pepper.
  4. Boil, steam or microwave beans, zucchini, peas and squash, separately, until just tender. Drain. Thickly slice chicken. Top vegetables with chicken and drizzle with yoghurt herb sauce. Sprinkle with reserved tarragon and dill sprigs. Serve with polenta chips.

Notes

TIPS: Use a vegetable peeler to cut zucchini into thin ribbons. Poach an extra chicken breast to make Chicken Caesar salad for tomorrow’s lunch. Cover and place in fridge. The next day, toss chicken (thinly sliced) with 140g mixed salad leaves, 1 tablespoon shaved parmesan cheese and 2 tablespoons reduced-fat Caesar salad dressing.