Easy Poached Chicken with Lemon Sauce

I started making poached chicken recently from my toddler, and it was such a hit it’s become a weekly favorite. This recipe is perfect for keto "cleanses" as it's Whole 30 and keto approved.

The key to getting extra juicy and soft chicken is to bring it to a slow boil over low to medium heat, resisting the temptation to turn it up to high for a quicker cook.

I like to throw in a handful of veggies towards the end. I’ve used broccolini here but you could just as easily use other vegetables or even some chopped green leaves right at the end.

Step-by-step

1. Trim the chicken of any fat, and add to a medium pan with the peppercorns and garlic, and cover with water by about 5 centimetres (2 inches). You will be adding the broccolini, and need to add enough water to cover this also.

2. Bring to a simmer on low-medium heat uncovered. This should take around 8-10 minutes.

3. Once simmering, add the lid and cook covered, 10–15 minutes until cooked through - this will depend on the thickness of the chicken.

   

4. Cut the ends off the broccolini, and cut in half. Add the broccolini (or broccoli florets) to the chicken in the last 4-5 minutes of the cooking time, enough for the broccoli to get crisp-tender.

   

5. In a small bowl, whisk the olive oil with the lemon juice and salt to taste. Stir through the chopped parsley.

   

6. To serve, slice the chicken against the grain.

   

7. Serve with the broccolini and the lemon sauce. East immediately or store in the fridge for up to 3 days.

   

Recipe

Easy Poached Chicken with Lemon Sauce

★★★★★5.0 (8 ratings)

Easy low-carb dinner recipe made with soft and juicy chicken breasts cooked with garlic and peppercorns and ...

Hands on

5m

Overall

25m

Servings

2

7.2 g

Net carbs

48.9 g

Protein

32.8 g

Fat

531

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings

US + metricMetricUS

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Ingredients makes 2 servings

• 2 chicken breasts, skinless and boneless (400 g/ 14.1 oz)
• 1 bunch broccolini or 1 small broccoli (250 g/ 8.8 oz)
• 2 cloves garlic, crushed
• ¹/₂ tsp whole peppercorns
• 2 tbsp chopped parsley
• ¹/₄ cup extra virgin olive oil (60 ml/ 2 fl oz)
• 2 tbsp fresh lemon juice (30 ml)
• sea salt to taste

Instructions

1. Trim the chicken of any fat, and add to a medium pan with the peppercorns and garlic, and cover with water by about 5 centimetres (2 inches). You will be adding the broccolini, and need to add enough water to cover this also.

2. Bring to a simmer on low-medium heat uncovered. This should take around 8-10 minutes.

3. Once simmering, add the lid and cook covered, 10–15 minutes until cooked through - this will depend on the thickness of the chicken.

4. Cut the ends off the broccolini, and cut in half. Add the broccolini (or broccoli florets) to the chicken in the last 4-5 minutes of the cooking time, enough for the broccoli to get crisp-tender.

5. In a small bowl, whisk the olive oil with the lemon juice and salt to taste. Stir through the chopped parsley.

6. To serve, slice the chicken against the grain.

7. Serve with the broccolini and the lemon sauce. East immediately or store in the fridge for up to 3 days.

Nutrition per serving, 1 chicken breast + broccoli & sauce

Carbs 6%Protein 38%Fat 56% of calories

Net carbs

7.2 g

Total carbs

10.8 g

Fiber

3.7 g

Sugars

2.5 g

Protein

48.9 g

Fat

32.8 g

Saturated fat

4.9 g

Calories

531 kcal

Sodium

716 mg · 31.1% RDA

Magnesium

87 mg · 21.7% RDA

Potassium

1,118 mg · 55.9% EMR

Nutrition by ingredient

Per 1 chicken breast + broccoli & sauce	Net carbs	Protein	Fat	kcal
Chicken, breast (without skin, raw)	0 g	45 g	5.2 g	240
Broccoli, broccolini, fresh	5 g	3.5 g	0.5 g	43
Garlic, fresh	0.9 g	0.2 g	0 g	4
Pepper, black, spices	0.3 g	0.1 g	0 g	2
Parsley, fresh (spices)	0.1 g	0.1 g	0 g	1
Olive oil, extra virgin	0 g	0 g	27 g	239
Lemon juice, fresh	0.8 g	0 g	0 g	3
Salt, sea salt	0 g	0 g	0 g	0
Total	7.2 g	48.9 g	32.8 g	531

Serving size 1 chicken breast + broccoli & sauce

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Low FODMAP