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Poached chicken, baby marrow and kale salad

Poached chicken, baby marrow and kale salad

Massage kale with salt before cooking to soften leaves.

  • Serves 4
  • Less than 30 minutes


  • 4 (about 100g each) chicken breast fillets
  • 2 Tbsp (30ml) Dijon or wholegrain mustard
  • 3 Tbsp (45ml) canola oil
  • 2 cloves garlic, minced to create a paste
  • 1 red chilli, deseeded and chopped (optional)
  • 2 Tbsp (30ml) lemon juice
  • Salt and milled pepper
  • 1 Tbsp (15ml) butter
  • ½ bunch (150g) kale, shredded
  • 4 large (about 600g) baby marrows, shaved with a vegetable peeler
  • 3 salad tomatoes, roughly chopped
  • 2 Tbsp (30ml) chopped parsley


  1. Fill a large pot with water and bring to the boil.
  2. Reduce to a simmer and poach chicken fillets for 10-15 minutes, or until cooked through.
  3. Remove from liquid and set aside to cool. (Skim foam off the poaching liquid and freeze to use as chicken stock when you need it.)
  4. Whisk mustard, oil, garlic paste, chilli (if using) and lemon juice together until smooth, then season.
  5. Heat butter in a pan, flash-fry kale for 1-2 minutes and set aside.
  6. Shred cooled chicken and toss together with ⅔ of the dressing. Arrange baby marrows, chicken mixture, tomatoes and kale on a serving platter.
  7. Sprinkle with parsley and drizzle with remaining dressing just before serving.
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