Poached chicken it usually a sample in our fridge. Chicken breast is an awesome choice to build a meal around as it is high in protein, quite low in saturated fat and when poached correctly, it tastes amazing.

I follow a really basic poaching method. This involved placing chicken breast in a large saucepan and adding enough water to just cover the top of the chicken, taking care not to overcrowded the pot. There should be just enough chicken to cover the based of the pot without the breasts playing ‘stacks on’. At this point you could add some powdered chicken stock, herbs, bay leaves, ginger, etc or keep the water plain. Bring the pot to the boil and then reduce to a simmer for the last 10 minutes. Remove from the heat and let stand in the water for another 20 minutes. Once cooked, store in the fridge whole or sliced.

After the poached chicken is ready to go, I use the meat to create works of art… well delicious lunches anyway.

Here are my favourite ways to use poached chicken in my meal planning.

Mexican Baked Sweet Potato- Serves 2

Calories: 340/ Fat: 8g/ CHO: 44g/ Protein: 28g

Ingredients:

• 2 x small-medium sweet potatoes
• 1 cooked corn cob
• 1/2 avocado
• 1 large roma tomato
• 1/2 small red onion (diced thinly)
• 300g cooked poached chicken (Sliced)
• 1 tsp on paprika
• 1 tsp cumin
• 1 tsp oregano
• 1 pinch of salt

Method:

Bake the sweet potato in at 180 degrees for 30 minutes or until soft in the middle. Meanwhile cut the corn away from the cob and assemble a salad with chopped avocado, tomato and onion. Add a pinch of salt to the salad and stir so that the juices from the tomato start to release. Add herbs and spices to poached chicken and stir until combined in a small bowl. Microwave chicken to warm before topping into the cooked sweet potato that has been partially cut length ways. Top with corn kernels and avocado salsa. Season as required.

Asian-style Chicken Omelette- Serves 2

Calories: 371/ Fat: 13g/ CHO: 17g/ Protein: 43g

Ingredients:

• 1 medium carrot (grated)
• 10 snow peas, thinly sliced
• 200 g poached chicken breast
• 40 g alfalfa sprout
• 1 spring opion thinly sliced
• 4 medium eggs
• 1 tsp soy sauce
• 1/2 tbs oyster sauce
• 1 cupped handful of roughly chopped fresh coriander

Method:

Combine carrot, snow peas, chicken, sprouts and two-thirds of the shallots in a bowl. Whisk eggs and soy sauce in a jug until well combined. Heat a medium non-stick frying pan over medium-high heat. Pour half of egg mixture into pan and cook for 30 seconds or until base of omelette is set. Using a spatula, draw edges of omelette into the centre to allow uncooked egg to run underneath. Continue doing this until egg is nearly set. Place half of the carrot mixture over half the omelette. Fold omelette to enclose filling. Slide onto a plate. Cover to keep warm. Repeat with remaining agin to make the other omelette. Drizzle with oyster sauce and sprinkle with remaining shallots and coriander to serve.

Chicken Satay Nourish Bowl- Serves 2

Calories: 538/ Fat:27g/ CHO: 46g/ Protein: 32g

Ingredients:

• Oven roasted 1/2 cauliflower florets (roasted in 1 tbsp coconut oil, tsp ginger powder, 1/2 tsp tumeric powder, lemon wedges and 3 garlic gloves)
• 1/2 cup cooked brown rice
• 200g cup sliced poached chicken
• 2 handfuls of spinach
• 2 handfuls of pea sprout
• slices of cucumber using a peeler
• few sprigs of coriander
• sesame seeds and pumpkin seeds
• 1 tablespoon natural peanut butter
• 1 tablespoon lime juice
• 2 tablespoon water
• ½ tablespoon maple syrup
• ½ teaspoon Sriracha (or any garlic chilli sauce of choice)

Method

Combine the last 5 ingredients to make the sauce. Divide all ingredients into two bowls. Drizzle Peanut Satay Sauce on and sprinkle with pumpkin and sesame seeds. Serve fresh and enjoy!