Poaching Turkey/Chicken
I read the NY Times Health section and this week they were talking about poaching chicken breasts as opposed to grilling them. This means you get a more tender, moist chicken breast. As someone who is trying to be as healthy as possible and someone who really does prefer chicken thighs/drummies to the breast, I decided to try poaching. And do you know what, it is a lot moister and makes a much more enjoyable sandwich/salad.
Turkey is now more freely available at the supermarkets - and checking out the Ingham's site (http://www.todaysturkey.com.au/perfect-high-protein-foods/turkey-cuts/fresh) there's a lot of different cuts and recipes I want to start trying. Low fat, high in protein - sounds like a pretty good deal to me.
From the NY Times - how to poach a chicken breast
Poached and Shredded Chicken Breasts
1 whole chicken breast on the bone, skinned and split, or 2 boneless, skinless half chicken breasts
1 onion, quartered
2 garlic cloves, peeled and crushed
1/2 teaspoon dried thyme or oregano, or a combination (eh, I couldn't be bothered)
Salt to taste (1 to 1 1/2 teaspoons)
Get a saucepan, pour in water halfway and throw in onion and garlic.
Bring to a simmer over medium heat.
Add the chicken breasts, and bring back to a simmer. The NY Times said to Skim off any foam that rises, and then add the dried herbs. Personally, I couldn't be bothered.
Cover partially, reduce the heat to low and simmer 15 to 20 minutes, until the chicken is cooked through. Or if you're like me, don't cover it because you can't be bothered.
Cut one in half; the meat should not be pink. Add salt to taste. Allow the chicken to cool in the broth if there is time. Or if you're like me, just slice it up ASAP and straight away and eat it.
The NY Times says that you should remove the chicken from the broth when cool enough to handle. Remove from the bone and shred, pulling strips of chicken off the top of the breast. Pull with the grain, and the meat comes apart naturally.
You can keep the broth for stock too!
Indonesian Style Chicken Salad
I also made the dressing from the site - http://www.nytimes.com/2009/06/01/health/nutrition/01recipehealth.html
I liked it because it was creamy but because it used buttermilk and it was crazy in calories. WIN. The NY Times recipe had a whole heap of 'shit you could do', but as you may have gathered from the above, I could NOT be bothered. I KNOW, I'm meant to be a passionate cook, but there are days when you CANNOT be bothered and you just want to have lunch packed!!!
Dressing:
1/4 cup freshly squeezed lime juice (I used 1 lime)
2 teaspoons finely chopped fresh ginger
1 garlic clove, minced
1 tablespoon Southeast Asian fish sauce
Pinch of cayenne (I used chilli powder - why? Because it was there and the cayenne was somewhere else)
2 tablespoons crunchy or smooth natural peanut butter (more to taste)
1/3 cup buttermilk
Method
Shove all ingredients in a bowl and whisk til combined. Whisk it hard. If you want to be even healthier, thin it out with water so it's less calories per serve.
What I mixed it with:
Poached chicken/turkey
Mixed lettuce
Drained canned lentils
Chopped zucchini
Avocado
Chopped mint, basil and coriander
Carrot (shaved thinly)
Tomato
You guys know how to make a salad though. Use your imagination!
Turkey is now more freely available at the supermarkets - and checking out the Ingham's site (http://www.todaysturkey.com.au/perfect-high-protein-foods/turkey-cuts/fresh) there's a lot of different cuts and recipes I want to start trying. Low fat, high in protein - sounds like a pretty good deal to me.
From the NY Times - how to poach a chicken breast
Poached and Shredded Chicken Breasts
1 whole chicken breast on the bone, skinned and split, or 2 boneless, skinless half chicken breasts
1 onion, quartered
2 garlic cloves, peeled and crushed
1/2 teaspoon dried thyme or oregano, or a combination (eh, I couldn't be bothered)
Salt to taste (1 to 1 1/2 teaspoons)
Get a saucepan, pour in water halfway and throw in onion and garlic.
Bring to a simmer over medium heat.
Add the chicken breasts, and bring back to a simmer. The NY Times said to Skim off any foam that rises, and then add the dried herbs. Personally, I couldn't be bothered.
Cover partially, reduce the heat to low and simmer 15 to 20 minutes, until the chicken is cooked through. Or if you're like me, don't cover it because you can't be bothered.
Cut one in half; the meat should not be pink. Add salt to taste. Allow the chicken to cool in the broth if there is time. Or if you're like me, just slice it up ASAP and straight away and eat it.
The NY Times says that you should remove the chicken from the broth when cool enough to handle. Remove from the bone and shred, pulling strips of chicken off the top of the breast. Pull with the grain, and the meat comes apart naturally.
You can keep the broth for stock too!
Indonesian Style Chicken Salad
I also made the dressing from the site - http://www.nytimes.com/2009/06/01/health/nutrition/01recipehealth.html
I liked it because it was creamy but because it used buttermilk and it was crazy in calories. WIN. The NY Times recipe had a whole heap of 'shit you could do', but as you may have gathered from the above, I could NOT be bothered. I KNOW, I'm meant to be a passionate cook, but there are days when you CANNOT be bothered and you just want to have lunch packed!!!
Dressing:
1/4 cup freshly squeezed lime juice (I used 1 lime)
2 teaspoons finely chopped fresh ginger
1 garlic clove, minced
1 tablespoon Southeast Asian fish sauce
Pinch of cayenne (I used chilli powder - why? Because it was there and the cayenne was somewhere else)
2 tablespoons crunchy or smooth natural peanut butter (more to taste)
1/3 cup buttermilk
Method
Shove all ingredients in a bowl and whisk til combined. Whisk it hard. If you want to be even healthier, thin it out with water so it's less calories per serve.
What I mixed it with:
Poached chicken/turkey
Mixed lettuce
Drained canned lentils
Chopped zucchini
Avocado
Chopped mint, basil and coriander
Carrot (shaved thinly)
Tomato
You guys know how to make a salad though. Use your imagination!