How to make Sarah Pound’s simple poached chicken into multiple meals

Some weeks, the hardest part of eating well isn’t knowing what to cook; it’s finding the time and energy to do it. That’s where a simple batch-cooked base can make all the difference. By preparing one easy, versatile ingredient at the start of the week, you can turn it into multiple fresh, nourishing meals without starting from scratch each night.

These recipes start with poached chicken, a simple, healthy staple that can be transformed into a range of different dishes across the week. Think: a comforting chicken soup, a vibrant grain salad and a quick, flavour-packed fried rice. It’s about making life easier when things feel hectic, while still putting meals on the table that are fresh, satisfying and make you feel good.

Poached chicken

This “cook once” base is a simple way to transform your weekly routine. It takes minimal effort and basic ingredients to produce a tender, versatile protein that’s ready when you are. By keeping the poaching aromatics relatively neutral, the chicken stays a blank canvas – easy to blend into almost any cuisine or dish. It is a practical shortcut for those nights when you want a fresh, satisfying meal without the effort of starting from scratch.

INGREDIENTS

• 3 chicken breasts (about 1.2–1.3kg)
• 6-8 garlic cloves, peeled
• 1 tbsp black peppercorns
• 1 handful fresh rosemary (or thyme or oregano)
• 2-3 bay leaves
• pinch of sea salt
• 1 lemon, sliced

METHOD

1. Place the chicken breasts into a large lidded saucepan or pot. Add the garlic, peppercorns, herbs, bay leaves, salt, lemon slices and enough water to fully cover the chicken, allowing about 2-3 cm of water above the ingredients.
2. Place the pot over medium heat and bring to a gentle boil. As soon as it reaches this point, reduce the heat to a very gentle simmer. It’s important not to let it boil too rapidly, as this can make the chicken tough.
3. Cover with a lid and cook for 20-30 minutes, or until the chicken is just cooked through.
4. Turn off the heat and allow the chicken to sit in the cooking liquid for as long as possible to keep it tender and juicy. If you have time, let it cool completely in the liquid or even refrigerate overnight.
5. Remove the chicken from the liquid, slice or shred it, and use it in various meals throughout the week.
6. Once you’ve sliced or shredded your chicken, pop it into an airtight container and it’ll stay perfectly fresh in the fridge for 3-4 days. If you’ve prepped a big batch and won’t get through it all, it’s also great for the freezer – just portion it out, label it and it’ll keep beautifully for 2-3 months.

Makes 5-6 cups of shredded chicken

Chicken, risoni and greens soup

This is your comfort meal sorted – simple and satisfying. By leaning on your prepped chicken, you can have a nourishing, warming dinner ready in less than an hour, making it a great solution for those evenings when you need something wholesome, but your energy is running low.

INGREDIENTS

• 1 tbsp extra virgin olive oil
• 1 knob butter
• 1 large leek, finely sliced
• 3 celery stalks, finely chopped
• ½ fennel bulb, finely sliced
• pinch of sea salt
• 4-5 garlic cloves, finely chopped
• 1 large zucchini, diced
• 2 litres chicken stock
• 1 parmesan rind (optional)
• 1 cup risoni
• 2-3 cups poached chicken, shredded
• 3 cups baby spinach
• ½ cup parsley, finely chopped
• cracked black pepper
• lemon zest and juice, optional

To serve

• grated or shaved parmesan
• dried chilli flakes
• buttered sourdough

METHOD

1. Place a large pot over medium heat. Add the olive oil and butter. Once the butter has melted, add the leek, celery, fennel and a pinch of salt. Cook for 8-10 minutes, stirring occasionally, until softened and fragrant.
2. Add the garlic and zucchini and cook for a further 2-3 minutes to build flavour.
3. Pour in the chicken stock and add the parmesan rind, if using. Bring to a gentle simmer, then cover with a lid and let it cook for 10-15 minutes to allow the flavours to develop.
4. Add the risoni and cook for about 8 minutes, stirring occasionally, until just tender.
5. Stir through the shredded chicken, spinach and parsley. Cook for another 2-3 minutes until the spinach has wilted and everything is heated through.
6. Season generously with cracked black pepper and check the salt, adjusting if needed depending on your stock. Add a little lemon zest and juice, if you like, for freshness.
7. Ladle into bowls and finish with plenty of parmesan and a sprinkle of chilli flakes. Serve with buttered sourdough on the side.

Serves 4-6

Chicken and grain salad with lemon dressing

This salad is all about texture and zest. It’s a bright, assembly-style meal that feels incredibly fresh, providing a satisfying crunch that makes healthy eating feel like a treat rather than a chore. By tossing your prepped chicken with these vibrant ingredients, you have a substantial, cafe-style lunch ready in minutes.

INGREDIENTS

• 1 cup grain of choice (quinoa, brown rice or pearl cous cous), uncooked
• 2-3 cups poached chicken, shredded
• 1 Lebanese cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ red onion, very finely sliced
• ½ yellow capsicum, chopped
• ½ cup black olives, chopped
• ½ cup parsley, finely chopped
• ½ cup mint, finely chopped
• ½ cup almonds, roasted and roughly chopped
• ¼ cup feta, crumbled, plus extra to serve

LEMON DRESSING

• 2 tbsp extra virgin olive oil
• juice of 1 lemon
• 1 tsp honey
• 1 tsp Dijon mustard
• sea salt and cracked black pepper

METHOD

1. Cook your grain according to the packet instructions. Drain if needed and set aside to cool slightly.
2. In a large bowl, combine the cooked grain, shredded chicken, cucumber, cherry tomatoes, red onion, capsicum, olives, parsley, mint and almonds.
3. In a small bowl or jar, whisk together the olive oil, lemon juice, honey, Dijon mustard, sea salt and cracked black pepper.
4. Pour the dressing over the salad and toss gently to combine.
5. Finish with crumbled feta and a little extra on top before serving. Serve immediately.
6. If you are prepping this salad for the week, store the dressing in a separate jar and toss it through just before serving to keep everything crisp. Ensure the grains are completely cold before assembling, and if possible, add the fresh herbs and roasted almonds right at the end to maintain that lovely crunch and brightness.

Serves 4

Chicken fried rice

This is your go-to for a fast, flexible midweek dinner that makes the most of what’s already in your kitchen. With the chicken ready to go, it comes together in no time, delivering a satisfying meal that rivals your favourite takeaway while staying fresh and balanced. It’s completely adaptable, so feel free to toss in whatever vegetables you have on hand to make dinner as easy as possible.

INGREDIENTS

• 2 eggs (optional)
• 5 shortcut bacon rashers, sliced into thin strips
• 1-2 carrots, sliced into thin rounds
• 1 cup broccoli, cut into small florets
• ½ capsicum, finely diced
• 4 spring onions, finely sliced, divided
• 1 cup frozen mixed vegetables (peas, corn, carrots)
• 2 cups cooked rice
• 1-2 cups poached chicken, shredded
• ⅓ cup light soy sauce
• ⅓ cup oyster sauce
• ⅓ cup Shaoxing (Chinese cooking wine) or mirin
• 1-2 tsp sesame oil
• pinch ground white pepper
• 1–2 tbsp toasted sesame seeds
• chilli oil or sriracha to serve (optional)

METHOD

1. If using eggs, lightly whisk them in a small bowl with a splash of water or sesame oil. Heat a large frying pan or wok over medium heat with a drizzle of oil, pour in the egg and swirl to create a thin omelette. Once set, remove from the pan, roll it up and slice into strips. Set aside.
2. Return the pan to medium-high heat and add the diced bacon. Cook for a few minutes until golden and starting to crisp.
3. Add the carrot, broccoli, capsicum and half of the spring onion. Cook for 3-4 minutes, stirring regularly, until the vegetables start to soften.
4. Add the frozen vegetables and cook for another couple of minutes.
5. Stir in the cooked rice, breaking it up as you go so it heats evenly. Add the shredded chicken and mix everything.
6. In a small bowl, combine the soy sauce, oyster sauce, mirin, sesame oil and white pepper. Pour this over the rice and stir well, allowing everything to heat through and the sauce to coat the rice evenly.
7. Add the sliced omelette, remaining spring onion and sesame seeds. Toss to combine in the final minute of cooking.
8. Serve hot, with chilli oil or sriracha on the side if you like a little heat.

Serves 4