Poached chicken breasts in vegetable-herb sauce: A succulent new take on a trusted staple

Looking to switch up your usual chicken dish? Try this recipe on for size.  Here, the tender poached chicken breasts in vegetable-herb sauce absorb the ingredient-rich essence of seasoned poaching liquid, keeping the meat moist and full of flavour.  Are you getting hungry now?

Preparation time: 15 minutes
Cooking time: 36 minutes
Serves 4

500 ml (2 c) dry white wine or 250 ml (1 c) each of apple juice and water
3 medium stalks celery, chopped
1 large leek, thoroughly washed and chopped
1 medium carrot, chopped
250 ml (1 c) reduced-sodium chicken broth
15 ml (1 tbsp) chopped parsley
15 ml (1 tbsp) chopped fresh tarragon
4 skinless, boneless chicken breast halves
15 ml (1 tbsp) all-purpose flour
15ml (1 tbsp) butter
1 ml (1/4 tsp) black pepper
Salt to taste

• In a large skillet over moderately high heat, bring wine, celery, leek, carrot, broth, parsley and tarragon to a boil.

• Then, add chicken.  Reduce heat to low and simmer, covered for 25 minutes.

• Next, remove chicken from skillet, cover with foil and keep warm.

• Increase heat under skillet to moderate and boil skillet mixture, uncovered, for 5 minutes.

• Transfer 1/4 cup of the skillet mixture to small bowl. Add flour and whisk until smooth.

• After, stir back into skillet and cook, stirring until sauce boils and thickens slightly, about 3 minutes.

• Remove from heat and swirl in butter. Add salt and pepper.

• Finally, transfer chicken to warmed serving plates and top with sauce.

Poached Fish in Vegetable-Herb Sauce:

• Substitute 1 pound of sole or flounder fillets for the chicken. Add to the poaching liquid in Step 1.

• Then, simmer covered for about 5 to 6 minutes and remove from the skillet. Proceed with the recipe, pouring the sauce over the fish when completed.

• Change the herbs in the recipe. Substitute the tarragon with chopped basil or thyme.

While celery is relatively high in sodium for a vegetable (35 milligrams per stalk), it also contains unique compounds called phthalides that are believed to lower blood pressure. How phthalides work is under review — preliminary studies indicate the compounds may reduce the level of some hormones that constrict blood vessels.

Each serving provides:

Key nutrients:

• 280 Calories
• 45 Calories from Fat
• 5 g Fat
• 3 g Saturated Fat
• 0 g Trans Fat
• 29 g Protein
• 9 g Carbohydrates
• 2 g Fibre
• 150 mg Sodium

Blood pressure nutrients:

• 9 mg Vitamin C
• 59 mg Magnesium
• 588 mg Potassium
• 63 mg Calcium

If you prefer another meat to chicken, you can make this entire recipe with skinless, boneless turkey fillets instead. As for leftovers, try the poached chicken breasts in a salad or sandwich for lunch the next day for an alternative spin on the meal.