Photo attribution: Jessica Silldorff
Poaching chicken is a great way to have cooked meat throughout the week for easy lunches and dinners. You will also have plenty of very low-sodium yet flavorful stock for making healthful soups.
What you'll need
3 pounds Chicken bone-in, such as 2 breasts and 2 whole legs
4 Green Onions cut into 2-inch pieces, or 1/2 onion sliced very thinly
1 tablespoon Ginger crushed
2 Lemon Peel wide ribbons
1.Combine all the ingredients in a large pot. Add enough water to cover the chicken by 2 inches.
2.Bring to a boil, then reduce heat and cover partially. Simmer gently for 30 to 40 minutes, or until chicken meat is no longer pink at the bone.
3.Remove chicken from broth and let cool. Remove skin. Cut and use meat as needed. Reserve broth for soups and stews.
- For an even more flavorful broth, remove meat from the bones once the chicken is done. Return the stripped bones to the stock. Continue simmering for another hour. Strain to remove solids. Refrigerate or freeze until needed.
|Amount Per Serving|
|% Daily Value*|
|Total Fat 2.7 g||3%|
|Saturated Fat <1 g||3%|
|Sodium 187 mg||8%|
|Total Carbohydrate 1.2 g||0%|
|Dietary Fiber <1 g||1%|
|Protein 13.4 g|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: