Poached chicken with yoghurt herb sauce
5
Points®
Total time: 40 min • Prep: 10 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
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)
Greek yoghurt, plain, low-fat, no added sugar
⅔ cup(s), (160g)
Green string 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.
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