Text size:

  • Small
  • Normal
  • Large
Poached chicken is a really versatile and healthy food to keep on hand in the fridge. Courtesy Scott Price
Poached chicken is a really versatile and healthy food to keep on hand in the fridge. Courtesy Scott Price

Healthy recipe: Poached chicken and pomegranate salad

A delicious and nutritious meal of poached chicken and pomegranate salad.

While the thought of poached chicken might not be as immediately appealing as a whole roasted bird or a crispy golden fried chicken breast, this method of cooking poultry certainly shouldn’t be written off. Done the right way, you can flavour the chicken with a whole host of different ingredients – herbs, spices, vegetables and fruit – and end up with a really tender piece of meat. I find that poached chicken is a great thing to have in the fridge, as it can add bulk and a serving of low fat protein to numerous dishes – sandwiches, salads, broth-based soups, stir-fried rice, quick chicken pie, noodles – the list really does go on. The fragrant stock meanwhile can be frozen and used at a later date. However, if you follow the recipe below, it’s well worth poaching the chicken first and then using the broth to cook the bulghur wheat for added flavour. It’s currently asparagus season in Europe, which is why I’ve included the vegetable here, but broad or edamame beans would also work well in the salad and bring with them their own health benefits.

Poached chicken and pomegranate salad

Serves 2

For the chicken:

1 lemon, cut in half

1 carrot, peeled and roughly chopped

1 stick celery, roughly chopped

2 shallots, peeled and roughly chopped

1 bayleaf

A few sprigs of thyme

A small bunch of parsley

10 white peppercorns

1 tbsp white vinegar

1 tsp sugar

2 skinless white chicken breasts

For the salad:

150g bulgur wheat

1 pomegranate

2 tbsp extra virgin olive oil

1 tbsp balsamic vinegar

1 tsp sugar

4-6 asparagus spears, trimmed

75g tenderstem or regular broccoli, cut into florets

1 tbsp walnuts, toasted

100g feta cheese

salt and black pepper

Put the lemon, carrot, celery, shallots, bay leaf, thyme, parsley, white peppercorns and vinegar into a large saucepan, add a pinch of salt and sugar and fill the pan with cold water.

Bring the water to the boil, skim off any scum that rises to the surface and add the chicken breasts. Reduce the heat to a simmer and poach for 25 minutes. Remove the pan from the heat and leave the chicken to cool in the poaching liquor. Once cool, remove the chicken breasts and set aside. Strain the liquid and discard the solids.

Cook the bulger wheat according to the packet instructions, using the stock from the chicken instead of water as the cooking liquid.

Slice the pomegranate in half and suspend over a bowl lined with a sieve. Remove the pomegranate seeds, capturing the juice in the bowl below. Whisk the oil, balsamic vinegar and sugar into the pomegranate juice, seasoning to taste and adding more of each ingredient if you think it is needed.

Cook the asparagus spears and broccoli in boiling salted water until tender. Slice off the asparagus tips and finely chop the tougher stalks. Crumble the feta into pieces. Slice or shred the chicken into pieces.

Tip the cooled bulghur wheat into a serving bowl, add the asparagus tips and chopped stalks, the broccoli, pomegranate seeds, feta and the walnuts. Drizzle over the prepared dressing and mix really well. Arrange the chicken on top and serve.

Nutritional information for poached chicken breast in broth, per 140g:

Calories: 231

Calories from fat: 45

Total fat: 5g

Saturated fat: 1g

Source: www.livestrong.com.

Follow Arts & Life on Twitter to keep up with all the latest news and events @LifeNationalUAE

Back to the top

More articles

Editor's Picks

 This four-bedroom villa covers 4,790 square feet and is part of a new compound in Umm Suqeim.

In photos: Beachside villa in Umm Suqeim, Dubai for Dh800,000

Taking a closer look at a four-bedroom villa in Umm Seqeim, Dubai.

 Suresh Raina is part of the the IPL's Chennai Super Kings team, which take on Kings XI Punjab on April 18 in Abu Dhabi. Photo by Duif du Toit / Gallo Images / Getty Images

Chennai Super Kings cricketer Suresh Raina spotted at Ferrari World

One of the top batsmen and bowlers of the Indian Premier League’s Chennai Super Kings (CSK), Raina spent a day at Ferrari World with some of his team mates, and seemed to particularly enjoy the world’s fastest roller-coaster.

 Shah Rukh Khan plays a shot during a friendly match between the members of the support and administrative staff of Royal Challengers Bangalore and his Kolkata Knight Riders cricket team. Dibyangshu Sarkar / AFP

When the worlds of Bollywood and cricket collide

With the first game of the Indian Premier League beginning today in the UAE, we explore the league’s Bollywood connections, which are as glitzy as they are controversial.

 A rendering of People Abu Dhabi by Crystal. Courtesy People Abu Dhabi by Crystal

People Abu Dhabi by Crystal to open on Saadiyat Island

Abu Dhabi’s nightlife scene just gets better and better. After venues such as O1NE Yas Island and Iris in Yas Marina opening last year, it’s Saadiyat’s turn with the launch of the glamorous People Abu Dhabi by Crystal.

 Dumyé Dolls’s fashionable rag dolls. Rebecca McLaughlin-Duane / The National

Top takeaways from Fashion Forward and where to find them

The ideas and designs that caught our attention and where you can learn more


To add your event to The National listings, click here

Get the most from The National