Juicy Poached Shredded Chicken for Meal Prep
In short: Chicken breasts gently poached with aromatics, rested in the liquid and shredded. A juicy, versatile base for salads, wraps, soups and bowls all week. It takes about 45 min in total and makes 6 servings.
- Prep
- 10 min
- Cook
- 35 min
- Total
- 45 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 165 kcal
A pot of poached chicken is the quiet workhorse of meal prep. Gentle heat and a rest in the hot liquid keep the breasts tender, and shredding them while warm lets them take up a little of the broth. The result is plain, juicy chicken that goes into sandwiches, salads, wraps, fried rice and noodle soups. Cook once on Sunday and you have the protein for most of the week's lunches.
Instructions
- Lay the chicken in a single layer in a wide pot. Add the onion, garlic, celery, bay leaves, peppercorns and 1 1/2 teaspoons of salt.
- Pour in enough cold water to cover the chicken by 2.5 cm (1 inch).
- Bring slowly to a gentle boil over medium-high heat, about 8 minutes. Skim off any foam, then turn the heat to its lowest setting so only a few bubbles break the surface.
- Cover and cook for 12 minutes. Turn off the heat and leave the chicken covered in the liquid for 10 to 15 minutes.
- Check the thickest part with a thermometer. It should read 74°C (165°F) with clear juices. If not, return it to the hot liquid for 3 minutes.
- Lift the chicken onto a board and rest for 5 minutes. Strain the liquid and keep 120 ml (1/2 cup). Freeze the rest as light stock.
- Shred the chicken with two forks, or beat the warm pieces in a stand mixer with the paddle on low for 15 to 20 seconds.
- Toss the shredded chicken with the reserved liquid, oil, lemon juice and 1/2 teaspoon of salt. Cool and refrigerate within 2 hours.
Tips
- Never boil the chicken hard. Fast bubbling tightens the muscle fibers and makes the meat dry and stringy, while a bare simmer plus a rest keeps it juicy.
- Use bone-in or boneless thighs for richer meat, and cook them for 20 minutes until they reach 74°C (165°F). Use the leftover poaching liquid for soups or to cook rice.
Questions and answers
How long does poached shredded chicken keep?
Kept in airtight containers with a spoonful of the poaching liquid, it lasts 4 days in the fridge or 3 months in the freezer.
Can I poach chicken from frozen?
It is safer and more even to thaw the chicken first. If you must start from frozen, allow about 50 percent more cooking time and check that the thickest part reaches 74°C (165°F).
Why is my poached chicken dry?
The water was too hot or the chicken stayed in too long. Keep the liquid at a bare simmer, use a thermometer and take the chicken out at 74°C (165°F).
How long does it take to make Juicy Poached Shredded Chicken for Meal Prep?
About 45 min in total: 10 min of preparation and 35 min of cooking.
How many calories are in Juicy Poached Shredded Chicken for Meal Prep?
About 165 kcal per serving, with 29 g of protein, 1 g of carbohydrates and 5 g of fat. These values are estimates.
Nutrition per serving
| Calories | 165 kcal |
|---|---|
| Protein | 29 g |
| Carbohydrates | 1 g |
| Fat | 5 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 450 mg |
Estimated values, calculated from the ingredients.
