Poached chicken with summer vegetables recipe

  • Serves 4
  • 30 mins to prepare and 1 hr 15 mins to cook
  • 1380 calories / serving
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Place the chicken in a large pan with the spices and bay leaves. Pour in enough water just to cover, bring to the boil with the lid on, then turn the heat down to minimum and leave to ‘blip’ away for an hour.

Once the chicken is cooked through and no pink juices run out when pierced in the thigh with a skewer, remove from the poaching liquid and leave to cool. Return the pan to the heat and, one at a time, poach the carrots, beans and courgette batons for a few minutes each until just tender, but still retaining some bite. Poach the carrots for 5 minutes, then test. Poach the beans for 3 minutes and the courgette batons for 30 seconds.

Remove the vegetables with a slotted spoon to kitchen paper to drain.

For the sauce, combine the yogurt with the pomegranate molasses, garlic, a little lemon juice (taste as you go) and whisk in the oil. Finely chop the oregano and mint leaves and stir into the yogurt, then add the sumac and season. The sauce should be tangy. If you are not using pomegranate molasses, you may need more lemon juice.

Pull the chicken into joints or shred and place in the centre of a large serving platter. Arrange the poached vegetables and fresh pea pods and tomatoes around. Serve the sauce alongside in ramekins for drizzling over.

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home and view the full Food safety at home video.

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  • Ingredients

  • 1 large chicken
  • 4 cloves
  • 5 allspice berries
  • 1 onion, halved
  • 10 black peppercorns
  • 3 bay leaves
  • 500g carrots, cut into batons
  • 150g fine green beans
  • 2-3 small courgettes, cut into batons
  • 400g fresh peas in the pod, for shelling at the table
  • 200g cherry tomatoes, halved
  • 2-3tbsp pomegranate molasses (optional)
  • For the yogurt sauce

  • 250ml half-fat Greek-style yogurt
  • 2 garlic cloves, crushed
  • juice of ½ lemon
  • 4-6tbsp extra virgin olive oil
  • small handful oregano leaves
  • small handful mint leaves
  • salt
  • pepper
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  • Energy 5723kj 1380kcal 69%
  • Fat 88g 126%
  • Saturates 22g 110%
  • Sugars 24g 27%
  • Salt 0.1g 17%

of the reference intake
Carbohydrate 35.4g Protein 112.4g Fibre 13.4g

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