I have an easy way to get a lean protein on the table on a busy week night. The technique is called poaching. Place fish fillets, chicken breasts, or turkey cutlets in a shallow pan. Pour chicken broth or vegetable broth over the meat until it is covered half way. For fish, I like to top with lemon juice and dill, for poultry I use lemon juice and poultry seasoning. Bake at 350 degrees. The fish may be done as soon as 10-15 minutes while poultry may take longer (20-30 minutes) depending on thickness. You can experiment with different seasonings but the end result will be fast, flavorful and moist. Enjoy!
Emily Fonnesbeck RD,CD