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Lighterlife Recipe: Poached chicken breast in parsley sauce

October 11, 2012 - Lite Plan

Poached chicken breast in parsley sauce
Serves 4

Nutrition facts per serving:
375 Calories
57 grams protein
26 grams carbohydrates
Fat 6g

Ingredients
1.5 litres LighterLife Savoury Stock
5 peppercorns
2 bay leaves
4 skinless boneless chicken breasts, 200g each
600ml skimmed milk + 2 tbsp
1 small onion, peeled
bunch of parsley
3tbsp cornflour

To serve: Wilted chard and steamed carrots

Put the LighterLife Savoury Stock in a large saucepan with the peppercorns, one of the bay leaves and the chicken. Gently bring to the boil then turn down the heat to a simmer and cook for 10 minutes. Check they are cooked through then, leaving them in the stock to keep the warm, set aside.

While the chicken is cooking, in a separate pan, heat the 600ml milk with the whole onion, the remaining bay leaf and the stalks of the parsley (keep the leaves for later). Bring to the boil then strain into a jug.

Mix the cornflour with the extra milk to make a smooth paste. Return the hot milk to the pan and add the cornflour mixture. Bring to a boil, stirring continuously. The mixture will thicken as it heats, once it boils, simmer for 2-3 minutes and season to taste. Chop the parsley leaves and stir into the sauce.

Remove the chicken from the stock, slice thickly and pour over the sauce. Serve with wilted chard and steamed carrots.

If you’d like to read more healthy recipes you can find them here on our blog or in theLighterLife Magazine.

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