A Light, Healthy Poached Chicken Salad

A Light, Healthy Poached Chicken Salad | Lonny.com
(Ph. © The Jewels of New York)
Welcome back to reality, everyone! How many of you had some fun at a barbecue or two instead of reading our Red, White, and Blue Rooms slideshow over this July 4th weekend? (I imagine you're all sitting at your desks with your hands raised.) Now, how many of you stuffed your faces with burgers and brisket and booze without a second thought about the consequences? (Please, don't let my hand be the only one that's still up.) If you're anything like me, you're in desperate need of a detox. Thankfully, Diana Yen has whipped up this light and healthy dish that will leave you feeling satisfied and energetic without loading up on the calories and fat. She's calling it her Chicken-and-Plum Grain Salad; I'm just calling it dinner tonight.


For the chicken:
-- 1 shallot
-- 1 carrot, cut into small pieces
-- 2 garlic cloves, peeled
-- ½ lemon, sliced
-- 1 teaspoon coarse salt
-- 1 teaspoon black peppercorns
-- 3 sprigs thyme
-- 1 large chicken breast

For the salad:
-- 1 cup farro
-- ¼ cup extra-virgin olive oil
-- 2 firm plums, pitted and sliced into thick pieces
-- 2 tablespoons fresh lemon juice, zest of 1 lemon
-- 1 clove garlic, minced
-- salt and pepper
-- 2 cups mache
-- ¼ cup flat-leaf parsley, coarsely torn
-- 2 tablespoons pistachios, coarsely chopped

A Light, Healthy Poached Chicken Salad | Lonny.com
(Ph. © The Jewels of New York)
Prepare the poached chicken. In a large, straight-sided skillet or pot, combine all ingredients except chicken; cover with water by a ½-inch. Bring to a boil over high heat. Add chicken and return to a boil. Cook 3 minutes, then cover skillet and remove from heat. Let stand until chicken is cooked through, 15 to 18 minutes, flipping halfway through. Remove chicken from poaching liquid immediately. Let cool and shred into bite-sized pieces. Set aside until ready to use.

Cook farro in a saucepan of boiling salted water until tender (15-25 minutes). Drain well, spread out on a large baking tray and set aside to cool.

Heat a cast iron pan over a medium flame and drizzle with 2 tablespoons olive oil. Add plums and sauté until tender, about 3-4 minutes, and set aside.

In a small bowl, whisk together lemon juice and zest, remaining olive oil, and garlic. Season to taste with salt and pepper. Toss gently to combine with farro, chicken, mache, flat-leaf parsley, and pistachios.
I'm the former Deputy Editor at Lonny.
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