Prep Ahead: Dry Poached Chicken


Dry Poached Chicken


This summer has been so busy, I’ve been all about fast, low-maintenance meals with fresh produce and, my new favorite, dry poached chicken. I rarely cook red meat at home and eat tons of veggies during the week, but I try to incorporate a lean protein in the rotation alongside my weight training schedule.

I wrote off baked chicken breasts as tough and dry before I found this method. The first time I used this recipe the results were so juicy I had to grab my thermometer again to be sure it wasn’t undercooked. Now I love adding this to meal prep and saving pieces for salads and stir fries throughout the week because the texture holds up so well!


Strawberry Chicken Salad 1

I know they say no good story starts with a salad, but this isn’t a sad iceberg lettuce situation and the greens are totally covered in fresh produce, nuts, chia seeds, and goat cheese! I made this when local strawberries were still in season, but I love adding cashews, avocado, and quinoa to most of these lunches.

Click through for how to make dry poached chicken!

Dry Poached Chicken Breasts

Ingredients
1-2 large boneless skinless chicken breasts
butter or grapeseed oil
1/2 lemon
handful of fresh parsley
garlic powder (optional)
salt and pepper to taste

Instructions
1. Preheat the oven to 400F.
2. Butter or oil a light 9x13in baking dish
3. Trim any excess skin from the chicken breast and pat the top dry with a paper towel, place in pan.
4. Drizzle oil over the chicken, salt and pepper to taste. Sprinkle with garlic powder.
5. Squeeze lemon juice over chicken. Cut the lemon into slices and place atop the chicken breasts and cover with fresh parsley.
6. Butter a sheet of parchment paper and place over the chicken, tucking the sides into the pan.
7. Bake for 30 minutes, or until the temperature is a juicy 140F.


• What is your favorite prep-ahead protein



Strawberry Chicken Salad 2
Strawberry Chicken Salad

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  • Krista

    All of this looks great! So the ‘poaching’ aspect is just putting parchment paper over the chicken? Do you put parchment paper under it or just cover it?

    I’m excited to try it!

    • Hey! Yes, you put it on top and kind of tuck it under. The butter should help it stay put in the pan and the parchment will make everything juicy! :)