Poached Chicken with Salsa Verde and Bok Choy

Gluten Free
Dairy Free
Health score
45%
Poached Chicken with Salsa Verde and Bok Choy
45 min.
6
323kcal

Suggestions

Ingredients

  • cups baby bok choy halved
  •  bay leaf 
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • cup carrots chopped
  • 0.8 cup celery chopped
  • teaspoon coriander seeds crushed
  • 0.5 cup less-sodium chicken broth fat-free
  • 56 ounce less-sodium chicken broth fat-free canned
  • teaspoon fennel seeds 
  • tablespoons basil fresh minced
  • 0.5 cup cilantro leaves fresh minced
  • tablespoons flat-leaf parsley fresh minced
  • tablespoon ginger fresh grated peeled
  • tablespoon tarragon fresh minced
  •  garlic cloves minced
  •  garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • teaspoon ground turmeric 
  • cups kohlrabi bulb peeled sliced
  • 1.5 cups leek chopped ( 1 large)
  • 0.3 cup juice of lime fresh
  • tablespoon olive oil 
  • teaspoons olive oil 
  • cup onion chopped
  • 12  radishes sliced
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • teaspoons serrano chile finely chopped
  •  serrano chiles 
  • tablespoons shallots finely chopped
  • 36 ounce chicken breast halves boneless skinless
  • cups water 

Equipment

  • frying pan
  • slotted spoon
  • dutch oven

Directions

  1. To prepare chicken, combine first 13 ingredients in a large Dutch oven; bring to a boil. Reduce heat, and simmer 15 minutes.
  2. Sprinkle 1/2 teaspoon salt and 1/4 teaspoon black pepper over chicken; add chicken to pan. Bring to a boil; reduce heat, and simmer 5 minutes.
  3. Remove pan from heat. Cover and let stand 30 minutes.
  4. Remove chicken from pan with a slotted spoon; cut into 1/4-inch-thick slices. Reserve poaching liquid for another use.
  5. To prepare salsa verde, combine the cilantro and next 9 ingredients (through 3 minced garlic cloves), stirring until well blended.
  6. To prepare vegetables, heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
  7. Add shallots and next 5 ingredients (through 3 garlic cloves) to pan; saut 1 minute.
  8. Add kohlrabi and radishes; saut 2 minutes. Stir in 1/2 cup broth; bring to a simmer. Cook 8 minutes or until vegetables are almost tender.
  9. Add bok choy; cook 2 minutes or until vegetables are tender.
  10. Serve with chicken and salsa.

Nutrition Facts

Calories323kcal
Protein51.52%
Fat25.45%
Carbs23.03%

Properties

Glycemic Index
95.47
Glycemic Load
3.39
Inflammation Score
-10
Nutrition Score
36.686087147049%

Flavonoids

Pelargonidin
5.05mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Apigenin
3.24mg
Luteolin
0.88mg
Isorhamnetin
1.34mg
Kaempferol
2.04mg
Myricetin
0.33mg
Quercetin
6.96mg

Nutrients percent of daily need

Calories:322.9kcal
16.15%
Fat:9.12g
14.03%
Saturated Fat:1.57g
9.79%
Carbohydrates:18.57g
6.19%
Net Carbohydrates:13.03g
4.74%
Sugar:6.74g
7.49%
Cholesterol:108.86mg
36.29%
Sodium:1828mg
79.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.54g
83.07%
Vitamin A:9645.89IU
192.92%
Vitamin C:99.53mg
120.64%
Vitamin B3:20.19mg
100.95%
Selenium:62.29µg
88.98%
Vitamin B6:1.63mg
81.57%
Vitamin K:49.48µg
47.12%
Phosphorus:458.27mg
45.83%
Potassium:1198.89mg
34.25%
Vitamin B5:3.08mg
30.76%
Manganese:0.6mg
29.9%
Calcium:236.42mg
23.64%
Fiber:5.54g
22.17%
Magnesium:84.01mg
21%
Iron:3.77mg
20.94%
Vitamin B2:0.31mg
18.11%
Vitamin B12:0.91µg
15.12%
Copper:0.29mg
14.56%
Vitamin B1:0.22mg
14.53%
Folate:56.47µg
14.12%
Vitamin E:1.57mg
10.45%
Zinc:1.44mg
9.6%
Vitamin D:0.17µg
1.13%
Source:My Recipes