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3

Poached Chicken Breasts with Green Sauce

Total Time
38 min
Prep
18 min
Cook
20 min
Serves
4
Difficulty
Easy
Poaching is one of the all-time-great low-fat cooking techniques, and WW members have relied upon it for years.
Ingredients

olive oil

2 tsp

uncooked onion(s)

1 medium, chopped

uncooked bell pepper(s)

1 item(s), medium, green, seeded and chopped

uncooked carrot(s)

1 medium, peeled and chopped

uncooked celery

1 rib(s), medium, chopped

uncooked boneless skinless chicken breast(s)

1 pound(s), (4 breasts, 1/4 pound each)

reduced-sodium chicken broth

3 cup(s)

white wine

½ cup(s), dry

fresh parsley

2 Tbsp, flat-leaf, chopped

fresh thyme

1 Tbsp, chopped

garlic clove(s)

1 medium clove(s)

bay leaf

1 leaf/leaves

white pepper

⅛ tsp, freshly ground, or to taste

fresh parsley

1 cup(s), flat-leaf, leaves packed

olive(s)

5 small, green, pitted and chopped

fresh lemon juice

1 Tbsp

dried plain breadcrumbs

½ Tbsp

capers

1 tsp, drained

olive oil

1 tsp

garlic clove(s)

1 medium clove(s)

white pepper

⅛ tsp, freshly grated, or to taste

Instructions

  1. To prepare the chicken: Heat a large nonstick skillet; swirl in the oil, then add the onion, green pepper, carrot, and celery. Sauté until the vegetables are wilted, about 5 minutes.
  2. Add the chicken, broth, wine, parsley, thyme, garlic, bay leaf, and white pepper. Bring to a boil; reduce the heat and simmer, covered, until the chicken is cooked through, 12–15 minutes.
  3. Meanwhile, prepare the sauce: Pulse the parsley, olives, lemon juice, bread crumbs, capers, oil, garlic, and pepper in a food processor until the mixture forms a coarse pesto-like sauce.
  4. Transfer the chicken and vegetables with a slotted spoon to a warmed platter. Discard the bay leaf; reserve the liquid remaining in the pan for another use. Arrange the chicken and vegetables on a platter, and top each chicken breast with a dollop of the sauce. Yields one breast with 1⁄4 cup vegetables and 2 tablespoons sauce.
Notes
The technique of gently cooking foods in not-quite-simmering liquid is well suited for delicate and mild-flavored foods. In this case, chicken breasts soak up the subtle flavors of vegetables, chicken broth, and white wine. The green sauce makes for a tangy contrast.

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