High-Protein Anti-Inflammatory Turmeric Chicken & Rice for Longevity
This High-Protein Anti-Inflammatory Turmeric Chicken & Rice delivers 38g of lean protein combined with powerful anti-inflammatory spices to support muscle health and healthy aging. Ready in just 40 minutes, this one-pot golden rice dish combines tender chicken, aromatic turmeric, warming ginger, and nutrient-rich vegetables for a healing meal that tastes amazing.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Dinner, Main Course, One-Pot Meal
- Method: One-Pot, Simmering
- Cuisine: Indian-Inspired, Middle Eastern
- Diet: Anti-Inflammatory, Dairy-Free, Gluten-Free, High-Protein
Ingredients
- 1.5 lbs (680g) boneless, skinless chicken breast, cubed
- 1½ cups basmati or jasmine rice, rinsed
- 3 cups low-sodium chicken broth
- 1 tbsp coconut oil or olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, minced
- 2 tsp ground turmeric
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp black pepper (activates turmeric)
- ½ tsp cinnamon
- 1 cup frozen peas
- 1 cup carrots, diced
- ½ tsp salt
- Fresh cilantro for garnish
- Lemon wedges for serving
Instructions
- Rinse rice under cold water until water runs clear. Cube chicken into 1-inch pieces. Dice onion and carrots, mince garlic and ginger.
- Heat coconut oil in a large pot over medium heat. Add onion and cook 3-4 minutes until softened. Add garlic, ginger, turmeric, cumin, coriander, black pepper, and cinnamon. Stir constantly 1 minute until fragrant.
- Add cubed chicken to the pot with spiced aromatics. Season with salt. Cook 4-5 minutes, stirring occasionally, until chicken is lightly browned but not cooked through.
- Stir in rinsed rice, coating it with turmeric-spice mixture. Add diced carrots and chicken broth. Stir together, scraping browned bits from bottom.
- Bring to a boil, then reduce heat to low. Cover tightly and simmer 18-20 minutes without lifting lid. Rice should absorb all liquid and chicken reach 165°F.
- Remove from heat and let stand covered 5 minutes. Fluff rice with fork, stir in frozen peas, and garnish with cilantro. Serve with lemon wedges.
Notes
- Black pepper increases turmeric absorption by up to 2,000%—don’t skip!
- Chicken thighs work great (36g protein, slightly higher fat).
- Fresh turmeric: use 2 tbsp grated instead of 2 tsp ground.
- Rice cooker method: sauté first, then transfer to rice cooker.
- Store up to 5 days; flavors improve after a day.
- Already dairy-free and gluten-free.
- Add vegetables: bell peppers, green beans, cauliflower, spinach.
- Top with Greek yogurt, nuts, or serve with sautéed greens.