Recipe: Ginger Poached Chicken

Poaching is such an underrated cooking method for chicken. The key is not to boil the bird until it is tough and leathery, but rather simmer it gently so that the meat is delicate and tender. Poaching is also a low fat way to cook, not to mention delicious when you infuse the liquid with spicy ginger.

Ginger Poached Chicken
Makes 4 servings

• 2 teaspoons vegetable oil
• 2 celery stalks, sliced
• 1 small onion, chopped
• 4 boneless skinless chicken breasts, about ½ pound each
• 2 1/2 to 3 cups low-sodium chicken broth
• 1 1/2 tablespoons grated ginger
• 1 cup whole wheat couscous
• 4 scallions, sliced
• 3 tablespoons chopped cilantro
• 2 teaspoons less-sodium soy sauce

1. Heat the olive oil in a large, deep skillet over medium heat. Add the celery and onions and cook until soft, about 4 minutes. Arrange the chicken breasts in a single layer in the skillet and cover with the chicken broth. Add the ginger and bring to a boil. Reduce heat to a gentle simmer, cover and cook until the chicken is no longer pink in the middle, 15 to 18 minutes. Remove from heat and set aside.

2. Place the couscous into a medium sized bowl and ladle 1 1/2 cups of the hot poaching liquid over the couscous, cover with plastic wrap and let stand for 5 minutes. Remove covering and fluff with a fork.

3. Before serving stir the scallions, cilantro, and soy sauce into the skillet with the chicken and the poaching liquid. Serve chicken breasts over a bed of couscous, with a few spoonfuls of the poaching liquid.

Nutritional Information (per serving):
640 calories; 81g protein; 12g fat; 3g saturated fat; 50g carbohydrates; 196mg cholesterol; 304mg sodium; 8g fiber