Poached Chicken Green Bowl with Brown Rice
Four composed bowls featuring poached free-range chicken breast, brown rice, and a vibrant mix of raw and cooked vegetables including shaved brussels sprouts, fennel, sauerkraut, and avocado, finished with soft-boiled eggs, toasted seeds, and lemon.
Ingredients
- 4 Lilydale Free Range Chicken Breastany chicken breast1:1
- 4 cups good quality chicken stock
- 4 cups cooked brown rice
- 9 oz brussel sprouts, finely shavedkale, shredded1:1
- 2 baby fennel, finely shaved
- 1 granny smith apple, juliennedother firm apple variety1:1Full guide →
- 1 cup purple sauerkrautwhite sauerkraut1:1
- 2 avocados, halved and finely sliced
- 2 soft boiled eggs
- 4 lemon cheeks
- 2 tbs Australian Extra Virgin Olive Oilany extra virgin olive oil1:1
- 2 tbs sesame seeds, toastedpumpkin seeds1:1Full guide →
- 2 tbs sunflower seeds, toastedhemp seeds1:1Full guide →
- chili flakes(optional)
- sea salt(optional)
Instructions
- 1
Pour stock into a large pot and bring to the boil
- 2
Add chicken breast and return to the boil
- 3
Reduce heat to low and cook gently covered for 15 minutes or until chicken is cooked
- 4
Remove chicken from poaching liquor and allow to cool slightly before slicing
- 5
Evenly divide cooked brown rice into four bowls
- 6
Top each bowl with shaved brussels sprouts, shaved fennel, julienned granny smith apple, purple sauerkraut, sliced avocado, and soft boiled egg
- 7
Drizzle with olive oil and sprinkle with toasted sesame seeds and toasted sunflower seeds
- 8
Season with chili flakes and sea salt
- 9
Serve with lemon cheeks
Tips
Poach chicken gently to keep meat tender and moist
Prepare raw vegetables just before assembly to maintain crispness
Toast seeds lightly for enhanced flavor and texture
Good to Know
Cooked chicken and assembled bowls refrigerate up to 3 days covered
Poach chicken up to 2 days ahead and store covered in fridge. Cook brown rice and prepare vegetables in advance. Assemble bowls within 2 hours of serving to prevent avocado browning and maintain vegetable crispness
Serve at room temperature or chilled. Provide extra lemon and additional chili flakes at table for seasoning
Common Mistakes
Boil chicken vigorously to avoid tough, dry meat; keep heat low after initial boil
Slice avocado just before serving to avoid browning