Top simple poached chicken with a tasty avocado sauce for an elegant dinner that you can just as easily whip up on a weekday as you can for company on a weekend. Moist, tender and flavorful, this chicken dish will quickly become a family favorite.

Try my One Sheet Spicy Pineapple Chicken.

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Poached Chicken with Avocado Sauce

Moist, tender and flavorful, this chicken dish will quickly become a family favorite.
Servings: 4 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
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Ingredients
 

Poached Chicken

  • 4 boneless, skinless chicken breasts (about 4 ounces each)
  • 2 tablespoons extra virgin olive oil
  • Zest from 1 full lemon
  • Sprig parsley or basil leaf
  • ¼ teaspoon salt
  • ¼ black pepper
  • Parchment paper or aluminum foil

Avocado Sauce

  • 1 ripe California avocado
  • 3 tablespoons plain nonfat Greek yogurt
  • 2 tablespoons fresh lime juice
  • 2 cloves of garlic, minced (or ½ teaspoon garlic powder)
  • ¼ cup fresh dill, minced or chopped
  • ¼ cup fresh cilantro, minced or chopped
  • ¼ cup fresh basil, minced or chopped
  • ½ teaspoon fine sea salt
  • ¼ teaspoon ground black pepper
  • 1 teaspoon ground cumin
  • Reduced-sodium vegetable broth or stock, start with ½ cup and continue to increase until you get a nice, smooth sauce-like consistency in the blender

Instructions
 

For the chicken:

  • Preheat oven to 400˚.
  • Put all ingredients in a bowl and toss together. Using an oven tray as a base, make a package or “well” with the parchment paper. Gently place the chicken in, add a splash of water, broth, or wine (whichever you prefer), and close the package tightly.
  • Place in oven for 25 to 35 minutes (take them out at 20 minutes to make sure you don’t overcook; cooking them for the right amount of time is what makes them tender).

For the avocado sauce:

  • Blend everything together until completely smooth. Add salt and pepper to taste if needed.
  • To serve, remove chicken from the parchment package when fully cooked. Slice (or however you’d like to serve) and let it sit in the sauce while it’s still nice and warm to suck up the flavors.
  • Reserve some sauce for serving. Add a dollop of the sauce on a plate and place the chicken on top. Add avocado sauce on top of each chicken breast and serve.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 290Carbohydrates: 7gProtein: 28gTotal Fat: 16g— Unsaturated Fat: 13.5g— Saturated Fat: 2.5gCholesterol: 85mgSodium: 530mgFiber: 4gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!