Cooking chicken in water, whether by poaching or sous vide, offers several advantages. It results in incredibly moist, lower-calorie chicken that’s difficult to overcook and ideal for meal prepping. This simple technique opens up a world of culinary possibilities, allowing you to transform a batch of plainly cooked chicken into a variety of delicious dishes throughout the week. Let’s explore both poaching and sous vide methods and then delve into three flavorful meals you can create with the cooked chicken.
Poaching requires minimal equipment and time. As Michael Ruhlman explains, the ideal poaching temperature is between 160°F and 180°F (71°C and 82°C), which is below simmering point (190°F/88°C). Even without a thermometer, you can achieve this by bringing the water to a simmer and then reducing the heat until the bubbles disappear. Fill a pot with enough water to cover the chicken, place it over medium-low heat, and attach a thermometer to the side of the pot if you have one. Seasoning the poaching liquid is crucial for infusing flavor into the chicken. A simple combination of water, salt, and bay leaves works well, or you can use chicken stock or bouillon for a richer flavor profile. Taste the liquid before adding the chicken to ensure it’s adequately seasoned.
Once the water reaches the desired temperature, add the chicken thighs and cook until they reach an internal temperature of 165°F (74°C). This low-stress method makes it hard to overcook the chicken since the water temperature isn’t significantly higher than the target internal temperature. Boneless, skinless chicken thighs are a great choice due to their higher fat content, which allows for crisping later, but any cut of chicken works well. Once cooked, remove the chicken, let it cool, and shred, chop, or leave it whole.
Shredded poached chicken in a bowl
Sous vide cooking involves similar principles but typically uses lower temperatures and longer cooking times. The chicken is sealed in a bag before being immersed in a precisely temperature-controlled water bath, typically using an immersion circulator. Sous vide offers greater control over temperature and texture, and the seasoning tends to be more concentrated. Set your sous vide machine to the desired temperature (165°F/74°C for chicken thighs is a good starting point) and cooking time (around 4 hours). While the water heats, season the chicken with salt, pepper, and any desired spices or aromatics. Place the seasoned chicken in a vacuum seal or food-safe freezer bag, seal most of the way, submerge it in the water to expel air, and then seal completely. A clothespin can secure the bag to the side of the pot. After cooking, the chicken might appear gray and unappetizing, but searing it in a cast iron pan will transform its appearance and add flavor.
Seasoned chicken thighs in a vacuum sealed bag
The main advantage of these water-based cooking methods is the moisture retention they provide. Pan-searing, while flavorful, leads to moisture loss. Water-based methods also minimize the risk of overcooking while rendering intramuscular fat. They’re also lower in calories as they don’t require added fats.
Now for the exciting part: transforming the cooked chicken into delicious meals. While plain cooked chicken might seem bland on its own, it serves as a versatile base for numerous dishes.
First up, chilaquiles verdes. Crisp up shredded chicken in a hot cast iron pan. In a separate pan, simmer salsa verde and chicken stock until thickened. Add tortilla chips, toss to coat, and then plate the chilaquiles, topping them with the crisped chicken, crema, cotija cheese, pickled onions, and cilantro.
Next, a high-protein, low-carb stir-fry. Stir-fry broccoli and thinly sliced garlic in a hot pan with oil, salt, and pepper. Add more oil and the cooked chicken, stir-frying until browned. Season with MSG, chili garlic sauce, and rice wine vinegar. Serve garnished with sesame seeds.
Stir-fried chicken with broccoli and garlic
Finally, a flavorful chicken salad sandwich. Sear sous vide chicken skin-side down in a cast iron pan until crispy. Chop the chicken and combine it with chopped carrots, celery, pickled onions, mayonnaise, mustard, black pepper, salt, and rice wine vinegar. Add garlic powder and smoked paprika for extra depth. Assemble the salad on a toasted brioche bun, top with cheddar cheese, and toast again. Add lettuce and tomato before serving.
Chicken salad sandwich with toasted brioche bun
These are just a few examples of the versatility of water-cooked chicken. Whether you prefer poaching or sous vide, this method provides a healthy, convenient, and flavorful foundation for a variety of meals.
