Poached chicken salad

Tender poached chicken on a crisp, vibrant salad of shaved fennel, carrot, radish, and Little Gem lettuce, all tossed with wild rocket and mint. Anchovy croûtons add a savoury crunch and the zesty honey-mustard dressing brings Mediterranean sunshine to every bite.

This poached chicken salad is a nourishing, protein-rich dish with plenty of fibre and vitamins from fresh vegetables and greens. The use of extra virgin olive oil and lean chicken keeps it light and heart-healthy, while the salad’s Mediterranean flavours make it both satisfying and refreshing.

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Ingredients

For the poached chicken

• leek 1, washed and cut into 5cm pieces
• carrots 2, peeled and cut into 5cm pieces
• celery sticks 2, cut into 5cm pieces
• fresh thyme and parsley stalks bunch, tied together
• chicken breasts 2 x 180g/6¼oz, skin on
• sea salt pinch

For the anchovy croûtons

• garlic clove 1
• salted anchovies in olive oil 50g/1¾oz, drained
• white balsamic vinegar 1 tsp
• olive oil 4 tbsp
• ciabatta 1 loaf
• sea salt pinch

For the salad

• fennel bulb 1
• carrot 1, peeled
• radishes 4
• Little Gem lettuce 1
• fresh mint 8 leaves
• wild rocket 50g/1¾oz
• Parmesan cheese to serve

For the dressing

• shallot 1, finely sliced
• white balsamic vinegar 1 tbsp
• Dijon mustard 1 tbsp
• runny honey 1 tbsp
• extra virgin olive oil 5 tbsp
• salt and pepper

Method

Poach the Chicken

1. Fill a saucepan with water and bring to a simmer. Add leek, carrots, celery, thyme, parsley stalks, and a pinch of sea salt.
2. Add the chicken breasts, reduce the heat, and gently poach for 15 minutes. Remove from the heat and let the chicken cool in the poaching liquid. Once cool, remove the skin and cut the chicken into 3cm pieces. Set aside.

Prepare the Anchovy Croûtons

3. Preheat your oven to 200C/180C Fan/Gas 6. Crush the garlic with sea salt in a pestle and mortar to a paste. Add anchovies and crush to a smooth paste. Mix in white balsamic vinegar and olive oil until emulsified.
4. Cut the ciabatta into rough 3cm chunks. Toss with the anchovy mixture in a bowl until well coated. Spread on a roasting tin lined with greaseproof paper. Bake for 10 minutes until golden, then cool.

Prepare the Salad

5. Use a mandolin slicer to shave the fennel, carrot, and radishes thinly.
6. Cut the Little Gem lettuce into 4cm slices. Place lettuce, mint, and wild rocket in a bowl of ice-cold water to crisp up. Dry thoroughly in a salad spinner and set aside.

Make the Dressing

7. In a mixing bowl, combine shallot, white balsamic vinegar, salt, and pepper. Add Dijon mustard and honey, then whisk together. Slowly add extra virgin olive oil while whisking to create a smooth, emulsified dressing.

Assemble and Serve

8. In a large bowl, toss the crisp salad leaves, shaved vegetables, and chicken pieces with the dressing until well coated. Taste and adjust seasoning if needed.
9. Divide between two bowls, scatter with anchovy croûtons, and finish with a fine grating of Parmesan using a grater. Serve immediately.

Additional Notes

Reserve the poaching stock for soups or risottos to make the most of its delicate flavour.

Suggested Wine Pairing

Majestic: La Chablisienne Petit Chablis

This crisp, mineral-driven white brings citrus and green apple notes that echo the salad’s freshness and cut through the richness of the Parmesan and anchovy croûtons.

Tesco: Finest Gavi

With lively acidity and hints of pear and lemon, this Italian white complements the poached chicken and zesty dressing, enhancing the salad’s Mediterranean character.

Sainsbury’s: Taste the Difference Sauvignon Blanc

Vibrant with gooseberry and lime, this Sauvignon Blanc matches the herbal and citrus elements of the salad, refreshing the palate and elevating every mouthful.

What can you serve with this

1. Grilled asparagus – Adds a smoky, tender side that pairs beautifully with the salad’s fresh flavours.
2. New potatoes – Serve warm with a drizzle of olive oil and herbs for a satisfying, Mediterranean-inspired accompaniment.
3. Marinated olives – Their briny richness makes a perfect starter or side for this light dish.
4. Lemon wedges – Squeeze over for extra brightness and a burst of citrus.

Nutri-score Health Check

This recipe receives a Nutri-score of B. The salad is high in lean chicken for protein, with fresh vegetables and greens supplying fibre, vitamins, and antioxidants. The use of extra virgin olive oil and a modest amount of Parmesan keeps saturated fat in check, while anchovy croûtons add flavour without excess calories.

Positive Factors

• Lean chicken provides high-quality protein with minimal fat.
• Fennel, carrot, radish, lettuce, rocket, and mint deliver vitamins, minerals, and fibre.
• Extra virgin olive oil offers heart-healthy monounsaturated fats.

Negative Factors

• Parmesan and anchovies add some sodium and saturated fat, but are used sparingly.
• Ciabatta croûtons contribute refined carbohydrates.

This Nutri-score has been automatically calculated from the ingredients in the recipe and is only a guide. Enjoy this poached chicken salad as a balanced, Mediterranean-inspired meal.