Cold Poached Chicken with Green Herb Sauce

Why This Works for Intermittent Fasting

Poaching keeps the chicken breast moist and lean while the olive-oil-based herb sauce adds satiating fat without any carbs — a combination that fills you up fast and keeps you full through the rest of your eating window. Served cold, this dish also happens to be one of the easiest meal-prep options for breaking a fast on a hot day or a busy afternoon: poach a batch, slice it, and it's ready whenever your window opens.

Ingredients

For the chicken:

• 2 boneless, skinless chicken breasts (about 500g total)
• 1 litre water or chicken bone broth
• 1 bay leaf
• 4 whole black peppercorns
• 2 garlic cloves, smashed
• 1 teaspoon sea salt

For the green herb sauce:

• 1 cup fresh parsley leaves, packed
• 1/2 cup fresh basil leaves, packed
• 2 tablespoons fresh chives, chopped
• 1 garlic clove
• 2 tablespoons capers
• 2 tablespoons lemon juice
• 6 tablespoons extra virgin olive oil
• 1/4 teaspoon sea salt
• Pinch of black pepper

To serve:

• 2 cups mixed leafy greens (spinach, rocket, or romaine)
• 1/2 cucumber, sliced
• Optional: a few thin slices of avocado

Instructions

1. Place the chicken breasts, water or broth, bay leaf, peppercorns, smashed garlic, and salt in a saucepan. Bring to a gentle simmer over medium heat — do not let it boil hard, or the chicken will turn rubbery.
2. Reduce heat to low, cover, and poach for 12–15 minutes, until the internal temperature reaches 74°C (165°F).
3. Remove the pan from heat and let the chicken rest in the poaching liquid for 10 minutes — this keeps it juicy.
4. While the chicken rests, make the herb sauce: combine parsley, basil, chives, garlic, and capers in a food processor. Pulse until finely chopped.
5. Add lemon juice, olive oil, salt, and pepper to the herb mixture. Pulse again until you have a loose, spoonable sauce. Adjust salt and lemon to taste.
6. Remove the chicken from the poaching liquid, pat dry, and slice into thick strips.
7. Arrange the leafy greens and cucumber on plates, top with the sliced chicken, and spoon the green herb sauce generously over the top. Serve cold or at room temperature.

Nutrition Per Serving

Fasting Compatibility

This dish is ideal for breaking a 16:8 or 18:6 fast — the lean protein and healthy fat combination supports satiety without a heavy carb load. It also works well as a make-ahead lunch for OMAD or extended eating windows where you want something ready to eat without cooking.

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This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.