Chickpea Salad with Broccoli & Golden Milk-Poached Chicken

Chickpea Salad with Broccoli & Golden Milk-Poached Chicken

2 Reviews
From: EatingWell Magazine, October 2019

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.

Ingredients 4 servings

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  • 2 cups whole milk
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cumin
  • 1 tablespoon ground turmeric (see Tip)
  • 2 large cloves garlic, crushed
  • 1½ teaspoons salt, divided
  • 1 pound boneless, skinless chicken breasts, trimmed
  • 1 (15 ounce) can chickpeas, rinsed
  • ¼ cup extra-virgin olive oil
  • 3 tablespoons red-wine vinegar
  • 1 (5 ounce) package baby arugula
  • 4 cups bite-size broccoli florets
  • ¼ cup fresh cilantro

Preparation

  • Prep

  • Ready In

  1. 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°F, about 20 minutes.
  2. 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 ¼ cup of the liquid and the garlic to a mini food processor. Add oil, vinegar and the remaining ½ teaspoon salt. Process the dressing until smooth.
  3. Slice or shred the chicken and combine in a large bowl with the chickpeas, arugula, broccoli and cilantro. Toss with the dressing.

Nutrition information

  • Serving size: 3 cups
  • Per serving: 371 calories; 19 g fat(3 g sat); 6 g fiber; 19 g carbohydrates; 31 g protein; 111 mcg folate; 66 mg cholesterol; 5 g sugars; 0 g added sugars; 3,116 IU vitamin A; 72 mg vitamin C; 165 mg calcium; 3 mg iron; 642 mg sodium; 665 mg potassium
  • Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (62% dv), Folate (28% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 3 fat, 1 vegetable, ½ starch

Reviews 2

September 28, 2019
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By: Wendy
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.
September 19, 2019
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By: Crazysuzy
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.
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