Hi there!! HAPPY Monday :D
How are you?! How was your weekend?! Did you LOAD UP on football and food...lol?! At my house, we did both :D It's the beginning of another week, so lets start it off going strong and eating right!!
Today's post: LEARN TO POACH. Flavorful, healthy poached chicken or fish gives you a running start for all kinds of weeknight dinners! Chef, Judy Joo, tells how to get your meat moist and tender...perfect for adding to salads, tacos, soups, or brown rice!!
STEP 1: Pick your flavors.
You can poach in water, or you can add broth (or wine) for a richer flavor. The aromatics you use will also influence how your chicken or fish tastes, so think about how you'll serve the meat and pick seasonings to match. Classic choices, include bay leaves, peppercorns, rosemary, onion, lemon, garlic, and thyme. If you're making a Southeast Asian meal, try ginger, lemongrass, shallots, cilantro, and lime leaves. For Mexican tacos, use ancho chiles, cumin, onion, peppercorns, lime, and oregano.
STEP 2: Add the protein.
Place the meat in a shallow pan. The picture above is boneless, skinless chicken breast. You can also use bone-in chicken or fish with the skin on, but cook times will be longer. Add enough liquid to the pan to fully submerge the protein by about half an inch.
STEP 3: Heat it up.
With the pan uncovered, bring to a boil. Then cover and reduce to a simmer. Boneless, skinless chicken breasts will take about 8 to 12 minutes to cook, depending on thickness.
STEP 4: Remove and drain.
Transfer protein to a paper towel-lined plate and check its temperature with an instant-read thermometer. Chicken is ready at 165F and when it's white inside, and fish at 145F and when a toothpick easily goes through it. If it needs to cook longer, transfer back to the pan. When done, let meat rest for a few minutes.
Ready to poach?! BRING IT ON :D
Have a HEALTHY couple of days!
See you back here on Wednesday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist