Poaching chicken in turmeric-infused milk for this healthy salad recipe yields tender results with a golden hue. Bright yellow turmeric has been used for centuries in traditional Indian medicine. The early spice's potent antioxidant and anti-inflammatory compound, curcumin, shows promise in fighting certain cancers, including breast, pancreatic, colorectal, lung and prostate. (See Tip to learn more about turmeric's health benefits.) Don't toss the cooking liquid: some of it goes into the salad dressing and you can use what remains to cook grains or as a soup base. Make sure to use whole milk and don't go beyond a bare simmer, otherwise it may curdle.

Breana Killeen
Source: EatingWell Magazine, October 2019

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Recipe Summary

active:
25 mins
total:
40 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Whisk milk, coriander, cumin, turmeric, garlic and 1 teaspoon salt in a large saucepan. Bring to a simmer over medium heat. Add chicken and chickpeas. Adjust heat to maintain a bare simmer and cook, partially covered and turning the chicken occasionally, until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 20 minutes.

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  • Transfer the chicken to a clean plate and cover to keep warm. Pour the poaching liquid through a fine-mesh strainer set over a medium heatproof bowl. Transfer 1/4 cup of the liquid and the garlic to a mini food processor. Add oil, vinegar and the remaining 1/2 teaspoon salt. Process the dressing until smooth.

  • Slice or shred the chicken and combine in a large bowl with the chickpeas, arugula, broccoli and cilantro. Toss with the dressing.

Tips

Tip: Learn more about why turmeric is so good for you.

To make ahead: Refrigerate chicken and dressing (Steps 1 & 2) separately for up to 2 days.

Nutrition Facts

371 calories; protein 30.6g 61% DV; carbohydrates 18.6g 6% DV; exchange other carbs 1; dietary fiber 5.8g 23% DV; sugars 5.3g; fat 19.5g 30% DV; saturated fat 3.5g 17% DV; cholesterol 65.7mg 22% DV; vitamin a iu 3115.9IU 62% DV; vitamin c 72mg 120% DV; folate 110.7mcg 28% DV; calcium 165.4mg 17% DV; iron 2.8mg 16% DV; magnesium 72.6mg 26% DV; potassium 665.3mg 19% DV; sodium 641.8mg 26% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
09/28/2019
I cooked the broccoli on the side. I did not add the oil and vinegar and I did not use a processor, the milk melted perfectly into the chicken and chickpeas as i cooked them. Next time I will add some white pearl onions and maybe some cut potatoes. It was good and quick to make. Read More
Rating: 3 stars
09/19/2019
Despite following the recipe exactly, this came out a little bland. Maybe adding some red pepper would help. Otherwise, it was a nice change from the usual chicken salad. Read More