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Poaching is a great way to cook chicken breast. It’s fat-free and keeps the chicken moist and tender. Keep reading for this yummy poached chicken, broad bean and apple salad with toasted seeds recipe.


  • 1 onion, halved
  • 1 tbsp black peppercorns
  • 500g skinless chicken breast fillets
  • 400g fresh or frozen broad beans
  • 100g spinach or baby rocket leaves
  • 1 red apple, cored, diced
  • 2 tbsp sunflower seeds, lightly toasted
  • 2 tbsp pepitas, lightly toasted 
  • 2 tbsp natural almonds, coarsely chopped
  • 2 tbsp mint, coarsely chopped
  • 1 tbsp dill, coarsely chopped
  • 1 tbsp walnut oil
  • 1 tbsp white balsamic vinegar
  • 2 tbsp apple juice


  1. Place onion, peppercorns and a pinch of sea salt in a large saucepan with 1.25L cold water and bring to the boil. Add chicken, reduce heat to low and simmer gently for 5 minutes. Remove from heat, cover and set aside to continue poaching for 30 minutes. Remove chicken from saucepan and set aside to cool. Coarsely chop the chicken.
  2. Meanwhile, cook the beans in a large saucepan of boiling water for 3 minutes. Refresh under cold running water. Drain, then peel off the skins and discard.
  3. Place the chicken, beans, spinach, apple, seeds, almonds and herbs in a large bowl. Whisk together the walnut oil, vinegar and apple juice. Add to salad and gently toss to combine. Serve immediately.

Serves: 4

Get more healthier recipes here.

Recipe from the Anti-Inflammatory Cookbook by Chrissy Freer, published by Murdoch Books. Photography by Julie Renouf.

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