Poached Chicken, Sesame-Chili (kou shui ji, lean)

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Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 2

  • 130 g chicken breast (whole piece)130g
  • 8 g peanuts (crushed)8g

Vegetables· 3

  • 60 g cucumber (batons, as a base)60g
  • 6 g garlic (minced)6g
  • 10 g spring onion (sliced)10g

Sauces· 2

  • 10 g chili paste (cili boh)10g
  • 8 g light soy sauce (~1.5 tsp)8g

Spices· 2

  • 2 g sugar (a touch, to balance)(staple)2g
  • pinch of salt (for poaching)(staple)1g

Fats & oils· 1

  • 4 g sesame oil (1 tsp, measured)4g
  1. 12 min · hands-free

    Bring a pot of water with a pinch of salt to a boil, drop to the lowest heat, slip in the whole chicken breast, cover and poach 12 min, then turn off and let it sit 3 min.

    Why? Gentle poaching, not frying, means the chicken soaks up not a drop of oil; the low, slow heat sets the protein gradually so lean breast stays silky instead of stringy.

    Tip: Aim for a bare shiver on the surface — a rolling boil toughens the meat.

    12:00

    Next up:While the chicken poaches, make the sauce: in a small bowl stir together the garlic, chili paste, light soy, sesame oil and sugar.

  2. While the chicken poaches, make the sauce: in a small bowl stir together the garlic, chili paste, light soy, sesame oil and sugar.

    Why? Measuring the sesame-chili sauce by the spoon into a bowl, instead of the original's whole pool of chili oil the meat swims in, keeps the aroma but cuts more than half the oil and calories.

    Next up:Line the plate with cucumber batons; lift out the chicken, let it rest briefly, then slice against the grain and lay it over the cucumber.

  3. Line the plate with cucumber batons; lift out the chicken, let it rest briefly, then slice against the grain and lay it over the cucumber.

    Why? The cucumber base swaps part of the portion for near-zero-calorie crunch that fills you up, and slicing against the grain shortens the fibres so each piece bites tender.

    Tip: Rest the chicken 2 min before slicing so the juices stay in.

    Next up:Spoon the sauce over the sliced chicken, scatter the crushed peanuts and spring onion, and serve.

  4. Spoon the sauce over the sliced chicken, scatter the crushed peanuts and spring onion, and serve.

    Why? Dressing it only at the end lets a thin coat carry all the flavour, and just 8 g of peanuts adds crunch and nutty aroma without tipping the fat too high.

    Tip: For more heat, add a pinch of chili powder — but taste first.