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Anti-Inflammatory Turmeric Chicken & Rice

Anti-Inflammatory Turmeric Chicken & Rice for Healthy Living

A flavorful one-pan meal featuring protein-rich chicken and health-boosting turmeric, perfect for busy weeknights.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: Healthy, Mediterranean
Calories: 400

Ingredients
  

For the Chicken
  • 1 pound Chicken Breast Substitution: Use thigh meat for additional flavor.
  • 2 tablespoons Olive Oil Substitution: Avocado oil can be used for higher smoke point.
  • 3 cloves Garlic Use fresh garlic for best results.
  • 1 tablespoon Fresh Ginger Grated or minced ginger works best.
  • 1 tablespoon Turmeric Fresh turmeric root can be used for more potent flavor.
  • 1 teaspoon Paprika Substitution: Use cayenne for heat if preferred.
For the Rice
  • 1 cup Rice (Jasmine or Basmati) Rinsing is crucial to remove excess starch.
  • 2 cups Chicken Broth Low sodium is preferred to control saltiness.
For the Veggies
  • 1 medium Onion Substitution: Shallots can be used for a milder taste.
  • 2 cups Fresh Spinach Substitution: Kale or Swiss chard can also be used.
  • 1 tablespoon Lemon Juice Freshly squeezed is optimal.
  • Salt Adjust according to personal preference.
  • Black Pepper Adjust according to personal preference.
Optional Topping
  • 1 cup Greek Yogurt Substitution: Non-dairy yogurt can be used for a vegan option.

Equipment

  • large pan

Method
 

Step-by-Step Instructions
  1. In a large pan, heat 2 tablespoons of olive oil over medium heat until shimmering. Add 1 pound of diced chicken breast and cook for 6–8 minutes, turning occasionally, until the chicken is lightly browned and no longer pink in the center.
  2. Once the chicken is browned, stir in 1 diced onion, 3 minced garlic cloves, and 1 tablespoon of grated fresh ginger. Sauté for about 3–4 minutes, or until the onion becomes translucent and the mixture is fragrant.
  3. Sprinkle 1 tablespoon of turmeric, 1 teaspoon of paprika, and a pinch of salt and black pepper over the chicken and onion mixture. Stir vigorously for about 1 minute.
  4. Add 1 cup of rinsed jasmine or basmati rice to the pan, stirring well to combine it with the chicken and spices. Allow the rice to toast slightly for about 1–2 minutes.
  5. Pour in 2 cups of low-sodium chicken broth. Increase the heat to bring the mixture to a gentle boil, which should take about 3 minutes.
  6. Once boiling, reduce the heat to low and cover the pan tightly with a lid. Let it simmer for around 15 minutes, or until the rice has absorbed most of the liquid and is tender.
  7. After the rice is cooked, gently stir in 2 cups of fresh spinach and cover the pan again for about 2 minutes, just until the spinach wilts.
  8. Remove the pan from heat and squeeze the juice of half a lemon over the dish. Stir well to incorporate.

Nutrition

Serving: 1bowlCalories: 400kcalCarbohydrates: 45gProtein: 30gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 4gCholesterol: 70mgSodium: 500mgPotassium: 600mgFiber: 2gSugar: 2gVitamin A: 1000IUVitamin C: 15mgCalcium: 100mgIron: 2mg

Notes

For maximum flavor, allow the dish to rest for a few minutes after cooking; this helps ingredients meld beautifully. This dish holds up well in the fridge; reheat gently, adding a splash of broth if needed.

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