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4 ½ oz. protein, 1 veggie, and 1 carb per serving

Servings: 2

  • 2 boneless, skinless chicken breast* (5 1/2 - 6 oz. each)
  • Herbs - 2 sprigs (sugg: cilantro, basil, parsley, dill, tarragon)
  • 2 cloves of garlic, crushed with skin on
  • 1/2 cup green beans, chopped
  • 1/3 cup fennel, shaved
  • 1/2 cup carrot, shaved
  • 1/3 cup  zucchini, shaved
  • 4 cherry tomatoes, halved
  • Freshly ground black pepper
  • Lemon wedges, to serve
  • 1 cup cooked brown rice


  1. Arrange the chicken breasts in a single layer in the bottom of a pot. Pour in enough cool water to cover the chicken by an inch or so, add herbs and garlic.
  2. Over MED-HIGH heat, bring the water to a boil. Then you will turn off the heat and immediately cover the pan. Allow the chicken to sit in the hot poaching liquor for 20 minutes, until cooked through.
  3. Bring a medium saucepan of water to a boil and blanch the green beans for 1½ to 2 minutes, then cool under cold running water. Transfer to a large mixing bowl.
  4. Preheat the broiler.
  5. Shave the fennel bulb with a mandolin or peeler into this slices and do the same with the carrot and zucchini. Add to the beans.
  6. Put the tomatoes on a non-stick baking sheet and under a preheated broiler for 2 to 3 minutes until softened. Add to the bowl.
  7. Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.
  8. Toss together and season to taste with pepper.
  9. Arrange the chicken, vegetables, and rice between plates (or storage containers) and serve with a drizzle of fat-free herb dressing and the lemon wedges.

Note: Weight of protein is after cooking. 6 oz of raw chicken will be 4 1/2 oz once cooked.

∞ Hint: If your lemon is not very juicy, put it in the microwave for 10 seconds to help it release its juices.