Originally created for Kailis Organic Olive Oils in Western Australia in 2008, this recipe celebrates the beauty of simple ingredients. Commissioned to showcase one of Australia’s premium extra virgin olive oil producers, it’s a dish I’ve continued to make because it proves that healthy food doesn’t need to be complicated. Tender poached chicken, crisp seasonal greens and a vibrant lime dressing remain just as delicious today as they were nearly two decades ago.
Why is poaching chicken healthy?
Poaching gently cooks chicken in water at a low temperature, helping preserve moisture without the need for added fats. Unlike grilling or frying, poaching doesn’t create charred surfaces, making it an excellent technique for those seeking a lighter, minimally processed way to prepare lean protein.
2008 Kailis Organic Olive Oils campaign.
Why you’ll love this recipe
One of my favourite ways to cook chicken is by gently poaching it. It’s a beautifully simple technique that creates succulent, juicy chicken every time, making it perfect for healthy salads without relying on heavy dressings or extra oil.
- High in lean protein
- Naturally gluten-free
- Rich in vitamins and minerals
- Perfect for meal preparation
- Ready in around 30 minutes
- Low in saturated fat
- Easy to customise with seasonal vegetables
Key ingredients
Chicken breast
A lean source of complete protein that helps support muscle recovery and keeps you feeling fuller for longer.
Mixed salad leaves
Rich in folate, vitamin K and antioxidants.
Asparagus
A rich source of folate, vitamin K and prebiotic fibre, asparagus supports digestive health, healthy gut bacteria and overall wellbeing while adding fresh flavour and a satisfying crunch.
Lime
Adds vitamin C while enhancing flavour naturally.
FAQs
Can I make poached chicken salad ahead of time?
Yes. Store the chicken and salad separately in the refrigerator for up to three days and combine before serving.
How do I keep poached chicken moist?
Cook gently rather than boiling vigorously. Allow the chicken to cool briefly in the poaching liquid before slicing to help retain moisture.
Can I freeze poached chicken?
Absolutely. Freeze cooked poached chicken for up to three months and thaw overnight in the refrigerator.
What vegetables work well in this salad?
Cucumber, radish, fennel, asparagus, avocado, tomatoes, snow peas and leafy greens all pair beautifully with poached chicken.
From the archives
I developed this recipe in 2008 for Kailis Organic Olive Oils in Western Australia. While the brand is no longer in production, the philosophy behind the recipe hasn’t changed—choose the highest-quality extra-virgin olive oil you can find and let fresh, seasonal ingredients do the talking.
This healthy poached chicken salad is a fresh, high-protein salad featuring tender poached chicken, crisp asparagus and a vibrant dressing made with quality extra virgin olive oil. Naturally gluten-free, it’s a simple recipe that’s as nourishing as it is delicious.
As a clinical nutritionist and chef, I love recipes like this because they demonstrate that healthy eating doesn’t need to be complicated. Simple ingredients, cooked well, create meals that support energy, gut health and overall wellbeing. Gentle poaching helps retain moisture in lean chicken, producing tender, juicy meat well suited to salads.
Whether you’re preparing lunch for one or entertaining friends, this healthy poached chicken salad is proof that simple ingredients, prepared well, create meals that are both nourishing and memorable.
See more chicken recipes here
PrintHow to make a healthy poached chicken salad
- Total Time25 minutes
- YieldServes 2
- DietGluten Free
This recipe was developed in 2008 for Kailis Organic Olive Oils in Western Australia as part of a campaign celebrating premium Australian extra virgin olive oil. Although the Kailis range is no longer produced, the recipe continues to reflect the timeless value of cooking with fresh seasonal produce and quality Australian olive oil.
Ingredients
For the poached chicken
2 small free-range chicken breast fillets
1 litre cold water
1 strip lemon peel
Good pinch of salt
For the salad
1 butter lettuce, leaves separated and gently torn
8 asparagus spears, trimmed and lightly blanched
2 handfuls baby salad leaves
2 limes, cut into wedges
Lime dressing
2 tablespoons extra virgin olive oil
Juice of 1 lime
1 teaspoon Dijon mustard
Salt and freshly ground black pepper
Instructions
Place the chicken fillets in a medium saucepan and cover with cold water. Add the lemon peel and a pinch of salt. Bring gently to a simmer over medium heat, then reduce the heat and cook for 2–3 minutes.
Remove the saucepan from the heat, cover with a lid and allow the chicken to finish cooking in the poaching liquid until completely cooled. This gentle method produces beautifully tender, juicy chicken.
Lift the chicken from the liquid, pat dry with paper towel and thinly slice across the grain.
Arrange the butter lettuce, asparagus and baby beet leaves in a serving bowl. Top with the sliced poached chicken.
Whisk together the olive oil, lime juice, Dijon mustard, salt and pepper. Drizzle over the salad just before serving and garnish with lime wedges.
Notes
Recipe history: This recipe was originally commissioned by Kailis Organic Olive Oils, Western Australia, in 2008 to showcase its premium extra virgin olive oil range. Although the Kailis range is no longer available, the recipe remains a celebration of quality Australian olive oil and fresh seasonal ingredients.
- Prep Time: 20 minutes
- Cook Time: 5 mins
- Category: Chicken
- Method: Poaching
- Cuisine: Modern Australian
What happened to Kailis Olive Oil?
Founded by Mark Kailis in 2001, Kailis Organic Olive Groves was once the world’s largest certified organic olive oil producer, with more than 680,000 trees across Western Australia. Although the business ceased operating following receivership in 2011 and was sold the following year, its commitment to premium Australian olive oil inspired recipes such as this one.
Kailis Organic Olive Groves collapses as international oil floods the market
You must be logged in to post a comment.