Inspired by the philosophy of food as medicine, this vibrant turmeric chicken dish is a perfect example of how cooking can be both easy and wholesome. Packed with flavor and nutrition, it combines seared turmeric chicken, colorful roasted peppers, slow-cooked whole wheat couscous, fresh greens, and a light silken hummus. At just 579 calories, it delivers three of your five-a-day fruit and veg, plus protein, dairy, and carbs in one beautifully balanced meal. Let’s dive into how to make this superfood-packed recipe that’s as satisfying as it is healthy.
Marinating the Chicken with Turmeric and Herbs
The star of the marinade is turmeric, a spice cherished for over 4,000 years in traditional medicine for its anti-inflammatory benefits, helping with conditions like asthma and osteoarthritis. Just one teaspoon adds incredible flavor and a vibrant golden color to the chicken. To the turmeric, add two tablespoons of extra virgin olive oil and fresh oregano. Here’s a handy tip: run woody herbs like oregano under hot water or briefly blanch them to release their natural oils, boosting their flavor dramatically.
Season the marinade with salt and pepper, then coat two skinless chicken breasts thoroughly. Ideally, marinate overnight for maximum flavor, but even a quick marinade before cooking will still taste delicious.
Preparing the Nutrient-Rich Greens
Greens are essential for any healthy meal, and this recipe celebrates them beautifully. Start by blanching a mix of Swiss chard and kale—both nutrient powerhouses rich in vitamins and antioxidants. Swiss chard comes in vibrant colors and costs no more than plain greens, so don’t be shy to mix it up! Kale, one of Britain’s oldest greens, is loaded with nutrients our ancestors thrived on.
Simply drop the greens into lightly salted boiling water for a couple of minutes until they are tender but still vibrant and full of life. For iron-rich spinach, a quick dip in boiling water for just seconds is enough to preserve its goodness.
Toasting Hazelnuts for Heart-Healthy Crunch
Adding a handful of nuts daily can reduce the risk of heart attacks and heart disease by up to 50%. In this recipe, 15-20 grams of toasted hazelnuts provide a crunchy texture and a boost of heart-healthy fats. Toast them gently in a pan until fragrant, then crush lightly to sprinkle over the dish later.
Cooking the Chicken and Roasted Peppers
Heat some oil in a pan and add the marinated chicken breasts, including all the marinade and herbs for maximum flavor. Cook the chicken for 3-4 minutes on each side until golden and juicy. Just before the chicken finishes cooking, add four slices of roasted red peppers to the pan. These peppers are sweet, already grilled and peeled, and absorb all the delicious chicken juices and marinade flavors.
Making a Lighter, Creamy Silken Hummus
Hummus is a classic accompaniment, but this recipe puts a healthy twist on it by swapping oil for creamy yogurt, cutting calories without sacrificing taste. Blend a jar of cooked chickpeas with two tablespoons of yogurt, half a clove of garlic, a pinch of cayenne, lemon juice from half a lemon, and a teaspoon of tahini (sesame paste). The result is a lighter, cleaner hummus with a little more zing, perfect for dolloping onto your plate.
This batch makes about eight portions, so there’s plenty to enjoy throughout the week.
Whole Wheat Couscous with Fresh Mint
Using whole wheat couscous is a simple switch that adds slow-burning carbohydrates to keep you fuller for longer. After blanching your greens, use the leftover nutrient-rich water to soak 150 grams of whole wheat couscous. Add a sprig of fresh mint and a pinch of seasoning, then cover and let it absorb for 10 minutes. Finally, chop the mint and mix it through the couscous for a refreshing herbal note.
Bringing It All Together: Plating Your Superfood Chicken Dish
Start with a generous dollop of the silken hummus on your plate. Pour in the flavorful pan juices from the chicken and peppers—these are packed with goodness and shouldn’t be wasted. Layer on the roasted red peppers, then add a scoop of the minty couscous. Slice the turmeric chicken at an angle to reveal its juicy interior and beautiful golden color.
Top everything off with the vibrant greens and sprinkle over the toasted hazelnuts for a satisfying crunch. This dish is a feast for the eyes and the body, delivering protein, carbohydrates, dairy, and three portions of fruit and vegetables in one colorful plate.
A Flavorful, Nourishing Meal to Feel Good About
The combination of silky hummus, sweet roasted peppers, and turmeric-spiced chicken creates a harmony of flavors that’s both exciting and comforting. A squeeze of lemon adds a fresh, zesty finish that brightens every bite.
This dish isn’t just about taste—it’s about nourishing your body with a meal that supports health and vitality. At just 579 calories, it’s a perfect example of how cooking easy recipes can be both nutritious and delicious.
"Without doubt, your body will be very, very pleased that you've given it that. That is a superfood chicken dish right there."
This article was created from the video Healthy Turmeric Chicken Recipe By Jamie Oliver with the help of AI.
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