Poached Chicken

Yield: 4 servings

3 cups chicken stock

¼ cup white wine, optional

¼ large onion, sliced

½ bulb fennel, sliced thin

1 lemon, sliced thin

2 boneless, skinless chicken breasts 3 tablespoons cornstarch

In a large skillet, heat stock, wine (if using), onion, fennel and lemon over medium heat until it simmers. Gently add chicken breasts – the liquid may not completely cover them – and simmer 5 minutes. Remove from the heat, cover and let stand until fully cooked, about 15 minutes.

Remove chicken to a platter using tongs or a slotted spoon, and tent with foil to keep warm. Bring the poaching liquid to a boil. Mix cornstarch with 3 tablespoons of water and stir into poaching liquid. Cook, stirring frequently, until liquid thickens into a sauce.

Thinly slice chicken crosswise, and serve with the sauce.

Per serving: 175 calories; 4g fat; 1g saturated fat; 52mg cholesterol; 19g protein; 14g carbohydrate; 4g sugar; 1g fiber; 300mg sodium; 17mg calcium