Home > Recipes > Lemon, tarragon and poached chicken sandwich

Lemon, tarragon and poached chicken sandwich


Serves: 2

Number of ingredients: 7

Difficulty: Easy

To prep: 5 minutes

To cook: 10 minutes

Nutrition per serving

  • Energy: 1806

  • Protein: 27.8g

  • Total fat: 18.4g

  • Saturated fat: 5.2g

  • Carbohydrates: 36.7g

  • Fibre: 8.7g

  • Sodium: 437mg


  • 150g chicken breast or thigh filet, fat trimmed 
  • 50g light sour cream or crème fraiche
  • 2 tablespoons fresh tarragon, finely chopped (use basil if tarragon not available)
  • 1 lemon, finely zested 
  • 20g toasted chopped walnuts 
  • 4 slices low GI seed or multigrain bread 
  • Salad to serve (greens, sliced tomato, cucumber) 


  1. Place chicken in a small pan and cover with cold water. Bring to the boil over medium heat 
  2. Turn heat down to low and gently simmer for another 5-7 minutes 
  3. When chicken is poached through (slice in a thick area and check flesh is no longer raw if unsure) remove from water and allow to cool for 5 minutes 
  4. Then shred chicken by tearing thin strips off and place in a bowl 
  5. In the bowl, add sour cream, tarragon, lemon zest and walnuts and mix well (don’t skimp on the lemon zest!) 
  6. Spoon onto bread, add salad and serve