Poaching Cooking Method-Diabetes Control


Do you like your meat juicy, tender and delicious? If your answer is yes, then you may need to pay attention to a moistPoached monkfish cooking method called poaching. In a previous post, we looked at the best cooking methods to prevent massive spikes in our blood glucose levels.

A research stated that we should avoid dry cooking methods and make use of moist cooking methods in order to improve our health and avoid some health issues related to eating foods prepared using dry cooking methods. Please click here to see that article.

Facebook Request Granted

As a result, one of my faithful Facebook readers asked me to write on the cooking method called poaching. Today, I will use this article to say a bit about this method of cooking. Note that this is one of the recommended moist cooking methods which was identified as being useful for diabetes control.

Let us now take a look at poaching and see exactly how to cook our foods and still have delicious meals which are not nutritionally compromised.

What Exactly is Poaching?

Poaching is a fast and moist cooking method in which the food is submerged in a liquid and cooked on low to medium (140°F to 180°F) heat until done. This liquid is then used as a part of the sauce and it otherwise adds flavor to the food.

It is customary when poaching to see little bubbles at the bottom of the pot, but not at the top. potThis is due to the low heat. When cooking this way, there is little or no agitation, nor is the food stirred too much. This prevents it from falling apart. As a result, this method of cooking has been used for centuries to prepare foods which are delicate by nature (fish and eggs).

If you would like to cook meat without extra fat, then poaching is an alternative. The good news too is that poaching should leave your meat tender and juicy if properly done.

Liquids you can use for Poaching

There is a wide variety of liquids you can use for poaching, dependent on the flavor you would like to add to your food. Some poaching liquids are:

  • Water
  • Broth
  • Milk

The following can be combined with other liquids for added flavor:

  • Wine
  • Lemon or lime juice
  • Vinegar

You can use the following in the liquid to get the desired flavor:

  • Thyme
  • Onions
  • Bay leaves
  • Scallion
  • Garlic
  • Ginger
  • Parsley
  • Celery
  • Oregano leaves
  • Cinnamon

Please see below for some recipes:

Poached EggsPoached eggs and bacon

What you will need:

  • 1 Egg
  • Vinegar
  • Water


  1. In a pot, heat about 2 to 3 inches of water and a small amount of vinegar (1/4 teaspoon or less) to about 170°F, or simply look at the bottom of the pot until you see small bubbles, but they should stay at the bottom and not rise to the top.
  2. Crack the egg and place it in a small cup.
  3. Place the cup in the water and gently tilt for the egg to slide into the vinegar water. Try to get the egg in the center of the water.
  4. Use a spoon or heat-resistant spatula to gently push the white sections of the egg which may try to separate.
  5. Poach for approximately 5 minutes. You may poach for 4 minutes, dependent on how you like your eggs done.
  6. The white will be firm when the egg is cooked. The yolk will not be totally firm.
  7. Use a spoon with slots to remove the egg from the vinegar water and leave it to drain on a piece of paper towel.
  8. Serve and enjoy!

Note: I like to serve poached eggs with buttered toast, polenta, or on a green salad.

Poached Chicken Breast

What you will need:

  • 2 Pieces boneless chicken breast
  • Water
  • 1 Clove of garlic, peeled and minced or pressed through garlic press
  • 3 inches ginger, peeled and grated
  • Salt to taste
  • 1/2 of a small onion
  • 1 Sprig thyme
  • 1 Sprig scallion, stripped, washed, and cut into 1/2 inch pieces
  • 4 Pimento seeds


  1. In a pot, heat about 3 to 4 inches of water and a small amount of vinegar (1/4 teaspoon or less) to about 170°F, or simply look at the bottom of the pot until you see small bubbles, but they should stay at the bottom and not rise to the top.
  2. Place the chicken breasts in the water. It should not be fully covered. Use a tong to turn the chicken breast when necessary.
  3. Turn down flame if it is bubbling. DO NOT allow to bubble.
  4. Add garlic, ginger, salt, onion, thyme, scallion and pimento seeds.
  5. Poach until the thermometer, when inserted into the chicken breast will read 160°F.
  6. Remove chicken breast from the water.
  7. Cool, and cut into pieces and use in your green salad.

Note: I sometimes cut my poached chicken breast into slices and use in sandwiches with lettuce, tomatoes, and red onions. I also cut the chicken breast into smaller pieces and place in the freezer for future use. When I am ready, I boil some curry paste for about 10 minutes into some water, add my chicken breast from the freezer (after it is thawed), and warm in the curry paste. Note, I use low flame and simmer to ensure my chicken breast remains tender and delicious, bursting with flavor.

I also like to use a little of the liquid the chicken breast was poached in to make a sauce, by adding some barbecue sauce and blending in my NutriBullet and spreading on the uncut chicken breast. I serve this with my choice of starch and vegetables. Delicious and easy to prepare! Please click here to see a review I did about the NutriBullet Rx N17-1001 

 Poached Salmon Fillet

What you will need:Smokd salmon
  • 1/4 cup dry white wine
  • 1 pound salmon fillet (cut this into 2 pieces)
  • 1/4 cup water
  • 1 Tablespoon butter (remove from the refrigerator and let it get soft at room temperature)
  • Salt to taste
  • Black pepper to taste
  • 1/4 Teaspoon basil
  • 1/4 Teaspoon chopped garlic
  • 1/2 Teaspoon minced onion
  • 1/2 Teaspoon finely chopped scallion
  1. Add the wine and the water to a large enough pot.
  2. Turn flame on low. Simmer until the temperature is about 170°F, or simply look at the bottom of the pot until you see small bubbles, but they should stay at the bottom and not rise to the top.
  3. Add salt, pepper, basil, garlic, onion and scallion.
  4. Use a spoon to rub butter on the salmon and gently slide into seasoned water/wine liquid.
  5. Poach for about 10-12 minutes until the salmon is firm.
  6. Use some of the liquid to make a sauce.
  7. Spread sauce on the salmon fillet and serve with your choice of starch and vegetables.
  8. Enjoy!


Poaching is one the the moist cooking methods recommended which comes with a lot of health benefits and it is also recommended that diabetics stick to moist cooking methods. Poaching cooks the meat on very lo flame, without the agitation of boiling and as a result, the meat comes out juicy, delicious and bursting with your choice of flavor. Just about any meat can be poached, but, it is commonly used for delicate proteins such as fish and eggs. If you need to consume less fat for health reasons, then poaching is a good option.

Stay tuned for some notes on the other moist cooking methods and do subscribe to our newsletter below for free e-books and other precious and priceless items/information.

Shop Here

I took the liberty of finding a few items you may be interested in purchasing. Please see below.

    1. Glucometer Kit
    2. Poaching Cookbook
    3. NutriBullet
    4. Reversing Diabetes Book

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  2. E-Mail:     josephine@howtocontroldiabeteswithdiet.com
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  1. // Reply

    This is great! I am a physical therapist and I work with a lot of patient’s with diabetes. I know some tips to give them while managing their diabetes but this cooking method will help out a few of them I can think of right off the bat. Keep up the good work.

    1. // Reply

      Thank you Taro. Please forward my site to your patients. Much appreciated. What’s your favorite way to cook your meat? (Assuming that you eat animal protein).

  2. // Reply

    Very nice, poaching is indeed a good way of preparing a lot of foods. Using it to extract fats from red meats is also something I do, but I don’t use the liquid after that. Since that would defeat the purpose of extracting the fat. When you drain the fat off, if you can do it and have any liquid left, you can use it. I usually add more seasoning and some lemon juice to the meat and let it set for a few minutes in the pan to stay hot. Best steaks ever!

    1. // Reply

      Becka, thank you for the tips. I am new to poaching, so I will definitely take your suggestion and see how that goes. I use a bit of the liquid from the chicken breast, I figured that was safe to do since I remove the skin and fat before poaching. I get your point and I accept. What’s your favorite meat to poach?

  3. // Reply

    I have heard of poaching but didn’t know that it was a cooking method preferred for diabetes control.
    I like my eggs scrambled usually but poaching eggs is probably healthier because of the less fat.

    I like your poach chicken recipe. It’s seems nice and easy and healthy. I like that you use the liquid to make a sauce out of it. Do you save the rest of the liquid for chicken stock? It seems ideal.

    1. // Reply

      I am glad you like the chicken breast recipe Dinh. Yes, it is delicious and juicy. I never thought of using it for stock. Thanks for the suggestion. I love scrambled eggs too, but poaching is also a favorite now. I like that I can change the flavor via the cooking liquid. You should try poaching your eggs and give us your feedback.

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