Poached chicken breasts with warm tomato-ginger vinaigrette are made from a recipe found in the "Complete Diabetes Cookbook." Photo by: Carl Tremblay/America's Test Kitchen via AP
January 2, 2019 9:53:48 AM
While poached chicken may sound like bland diet food, we actually love this method as it is very forgiving and an easy path to moist, succulent chicken every time.
First, we created a flavorful poaching liquid; soy sauce adds great flavor with minimal effect on the final sodium count. Allowing the chicken to gently poach in the residual heat, elevated in a steamer basket, ensured even cooking.
We then paired the poached chicken with a bold vinaigrette and added halved cherry tomatoes to give the finished dish even more substance. Parsley may be substituted for the cilantro in the vinaigrette.
POACHED CHICKEN BREASTS WITH WARM TOMATO-GINGER VINAIGRETTE
Start to finish: 45 minutes
For the chicken:
4 (6 ounce) boneless, skinless chicken breasts, trimmed of all visible fat
1/2 cup low-sodium soy sauce
6 garlic cloves, smashed and peeled
For the vinaigrette:
2 tablespoons extra-virgin olive oil
1 small shallot, minced
1 teaspoon grated fresh ginger
Pinch ground cumin
Pinch ground fennel
6 ounces cherry tomatoes, halved
Salt and pepper
1 tablespoon chopped fresh cilantro
1 1/2 teaspoons red wine vinegar
Nutrition information per serving: 332 calories; 105 calories from fat; 12 g fat (2 g saturated; 0 g trans fats); 124 mg cholesterol; 1105 mg sodium; 14 g carbohydrate; 2 g fiber; 8 g sugar; 42 g protein.