Poached chicken breasts with green sauce
2
Points®
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. Gently cooking foods in not-quite-simmering liquid is well suited for delicate and more mild-tasting foods. In this case, chicken breasts soak up the subtle flavors of vegetables, like onion, green pepper, carrot, and celery, as well as chicken broth, lots of fresh herbs, and white wine. The green sauce, with puréed parsley, green olives, lemon juice, dried bread crumbs, capers, olive oil, garlic, and pepper, makes for a pesto-like, tangy contrast. Combine the chicken, veggies, and sauce all together on one plate, and you have a tasty, easy, impressive-looking weeknight dinner.
Ingredients
Olive oil
2 tsp
Onion
1 medium, chopped
Bell pepper
1 item(s), medium, green, seeded and chopped
Carrots
1 medium, peeled and chopped
Celery
1 rib(s), medium, chopped
Uncooked skinless boneless chicken breast
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
1 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
Olives
5 olive(s), small, green, pitted and chopped
Fresh lemon juice
1 Tbsp
Dried plain breadcrumbs
½ Tbsp
Capers
1 tsp, drained
Olive oil
1 tsp
Garlic
1 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.
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