Monday 23 April 2018

Indy Power's one tray turmeric chicken: 'All you need is a knife, chopping board and roasting tray'

Indy Power's Tumeric Chicken
Indy Power's Tumeric Chicken
Indy Power. Photo: Patrick Bolger
Tumeric Chicken Step 1
Tumeric Chicken Step 2
Tumeric Chicken Step 3
Turmeric boasts potent anti-inflammatory property from the pigment curcumin.

This chicken dish is ideal for healthy midweek dinners or last-minute lunches

One tray turmeric chicken

This is the handiest dinner recipe. All you need is a knife, chopping board and roasting tray so it's perfect when you can't face the washing up. Turmeric is a fabulous anti-inflammatory and has such amazing flavour, especially when paired with rosemary and lemon. There's so much flavour in here and it takes so little effort - just the way I like it! As the evenings get longer this is perfect served with a fresh, crunchy salad as a simple supper.

Indy Power. Photo: Patrick Bolger
Indy Power. Photo: Patrick Bolger

Gluten-free, dairy free and paleo-friendly.

Serves 4

You will need

4 chicken breasts

1 red onion

500g cauliflower

200g cherry tomatoes

4 cloves garlic

2 tsp ground turmeric

3 tbsp olive ol

Juice of 1 lemon

3 sprigs rosemary

Coarse salt and pepper


Preheat the oven to 180˚C. Lay the chicken out in your roasting tray.

Peel the onion and chop into wedges. Chop the cauliflower into small pieces, I like to add in some of the outer leaves too, and add them to your roasting tray with the tomatoes and garlic cloves (leave them in their skins).

In a small bowl, combine the turmeric, olive oil and lemon juice and a good pinch of coarse salt and pepper.

Spoon the mixture over the chicken and vegetables and then sprinkle in the rosemary leaves. Toss everything well.

Sprinkle once more with salt and pepper and then roast at 180˚C for about 35-40 minutes, until the chicken is cooked through. Serve hot.

Beating Inflammation

Inflammation is central to so many aspects of our health. Most people don’t know just how deep the connection is between chronic inflammation and so many common health issues and diseases. It’s a precursor to almost all of the bad guys — Asthma? Yes. Diabetes? Yep. Cancer? You bet.

Most inflammatory diseases start in the gut, the permeability of which fluctuates depending on our stress and hormone levels, the medication we take and, crucially, the food we eat. When the gut’s permeability is increased, toxins and bacteria pass through into the blood stream, this is called Leaky Gut Syndrome and our bodies respond with inflammation. It may not sound like that big a deal, but chronic inflammation overburdens the immune system and makes us susceptible to all of the scary diseases mentioned above, as well as countless others.

A healthy diet is a huge factor in reducing and preventing unnecessary inflammation, as well as de-stressing and sleeping well, so focus on increasing your omega-3 intake, avoiding processed and refined foods, upping your intake of fermented foods and boosting the amount of herbs and spices you use.

Indy loves…

Turmeric boasts potent anti-inflammatory property from the pigment curcumin.

Turmeric! As well as its antiviral and antioxidant power, it gets its sensationally yellow colour and potent anti-inflammatory property from the pigment curcumin. Use ground turmeric added to soups, curries and smoothies, or sprinkle it on before roasting vegetables. A word of warning though — it stains like nothing else, so don’t wear white and be careful with absorbent kitchen surfaces. If the worst does happen, leave whatever is stained out in the sunlight — it helps to break down the yellow pigment and remove the stains (it works great for yellow-tinged blenders!)

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