Herb Poached Chicken with Olive Salsa over Basmati Rice (Robert Irvine) Recipe

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Herb Poached Chicken with Olive Salsa over Basmati Rice (Robert Irvine)
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Ingredients
20
Count
Nutrition
459
Calories
Total time
120
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 350 degrees F. Slice the root end off the entire head of garlic and turn it upside down, wrap it in aluminum foil and mold the foil so it supports the garlic to allow the cut end to stand upright in the oven. Pour 1 tablespoon extra-virgin olive oil on the garlic so it slips between the skin and the cloves and wrap with the foil so it is enclosed. Roast for about 1 hour and set aside until it is cool enough to handle.
  2. To make the olive salsa for the chicken topping, in a small bowl combine the tomato, basil, parsley, peppercorns, olives and 3 tablespoons extra-virgin olive oil. Gently squeeze the roasted garlic cloves from the skins into the mixture. Fold everything together and set aside to let flavors integrate.
  3. For the rice accompaniment to the chicken, melt the butter in a medium saucepan over medium heat and stir in the basmati rice, thyme leaves, salt, and pepper, allowing rice to toast for a few minutes. Then add the chicken stock, bring to a boil, reduce heat to low, cover and let simmer covered and undisturbed for 20 minutes. Remove from heat and let stand 5 minutes.
  4. In a large saute pan, heat the chicken broth over medium high heat. Add the basil, tarragon and parsley, bring to a boil to integrate flavors, then reduce heat. This is your poaching liquid. Season the chicken breasts generously on both sides with salt and pepper, rubbing the seasoning in, and place the chicken in simmering poaching liquid. (Remember, you are poaching, not boiling. The liquid should be kept at a simmer.) Poach chicken until cooked through, about 10 minutes, turning breasts midway through cooking period. Remove to paper towels to drain.
  5. Spoon some basmati rice onto serving plate, top with a piece of chicken, and spoon olive salsa over chicken. Garnish with baby carrots.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 458.87 Kcal (1921 kJ)
Calories from fat 162.49 Kcal
% Daily Value*
Total Fat 18.05g 28%
Cholesterol 40mg 13%
Sodium 1745.12mg 73%
Potassium 774.24mg 16%
Total Carbs 54.65g 18%
Sugars 11.76g 47%
Dietary Fiber 2.63g 11%
Protein 21.17g 42%
Vitamin C 10.5mg 17%
Vitamin A 0.4mg 14%
Iron 32mg 178%
Calcium 36.9mg 4%
Amount Per 100 g
Calories 70.82 Kcal (297 kJ)
Calories from fat 25.08 Kcal
% Daily Value*
Total Fat 2.79g 28%
Cholesterol 6.17mg 13%
Sodium 269.35mg 73%
Potassium 119.5mg 16%
Total Carbs 8.43g 18%
Sugars 1.82g 47%
Dietary Fiber 0.41g 11%
Protein 3.27g 42%
Vitamin C 1.6mg 17%
Vitamin A 0.1mg 14%
Iron 4.9mg 178%
Calcium 5.7mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.2
    Points
  • 12
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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