• 2 skinless chicken breast

• 1.5L veggie stock

• ¼ cup Greek yoghurt

• Pinch black pepper

• Pinch salt

• ¼ bunch parsley, rouchly chopped

• 2 baby cos lettuce, leaves washed and roughly torn or chopped

• ½ cup roasted walnuts, roughly chopped

• 2 medium granny smith apples, diced

• 4 sticks celery, diced

• 1 small red onion, thinly sliced

• 1 lemon, zested and juiced

• 2 tablespoon extra virgin olive oil

1. Poach the chicken. In a medium pot, bring veggie stock to the boil. Add the chicken and return to the boil. Pop the lid on, turn the heat off, and let the chicken gently poach in the hot stock for 20–25 minutes. Remove and let cool before shredding. (Tip: save that stock! It’s liquid gold for soups, curries or sauces!).

2. Whip up the yoghurt dressing. In a bowl, stir together yoghurt, lemon zest, salt and pepper. Add the shredded chicken and mix until coated and creamy. Set aside.

3. Whisk & toss. In another bowl, whisk olive oil with lemon juice until glossy. Toss through the apple, celery, onion and lettuce so everything gets a zesty lift.

4. Build the salad
   Divide the dressed salad between bowls. Top with the lemony yoghurt chicken and a sprinkle of roasted walnuts for crunch.

5. Serve & enjoy Fresh, tangy, crunchy, and creamy all in one bite! The perfect light meal.

Snapshot!

Each serve of this Poached Chicken Waldorf provides 1640 kJ of energy with 21.6 g protein for satiety and muscle repair.

Total fat is 26.5 g, but the majority are heart-healthy fats (10.9 g MUFA, 10.1 g PUFA) with only 3.9 g saturated fat.

Carbs are modest at 13.8 g, with 13.5 g sugars mainly from apple and yoghurt, balanced by 5.8 g fibre.

Sodium is impressively low at 98 mg, with 656 mg potassium and 296 mg phosphorus.

What it means on the plate

This salad is protein-packed, fibre-rich, and low in sodium. A refreshing main that delivers heart-healthy fats from walnuts and olive oil, plus natural sweetness from apple. Carbs are modest, sugars are mostly naturally occurring and sat fat stays low. Potassium and phosphorus are moderate, so something to watch for kidney health depending on individual needs.

Food group balance → A fresh, protein-anchored salad with veg and fruit for fibre and balance

• Grains: 0 serves – Could add some quinoa, or serve with a slice of wholegrain bread if desired

• Vegetables: 1 serve (celery, lettuce, onion)

• Fruit: 0.5 serves (apple)

• Protein foods: 1.3 serves (chicken + walnuts)

• Dairy: 0.1 serves (yoghurt)

CWJ Takeaway

The Poached Chicken Waldorf is a light yet satisfying salad with lean protein, crunch, natural sweetness, and healthy fats, proof that nourishing food can be fresh, flavourful, and fun!