How to Make a Delicious Turmeric Chicken and Rice Dish with Carrot and Courgette

If you’re looking for a wholesome, vibrant meal that supports gut health and is perfect for when you are going through a bad period. This turmeric chicken and rice dish with carrot and courgette is a fantastic, gentle choice. It’s easy to prepare, and uses simple cooking techniques like steaming and oven baking to keep everything light and nutritious. Plus, focusing on chicken breast means you avoid the skin, which can cause big problems in a sensitive gut and worsen urgency.

Let me walk you through the process step-by-step, sharing tips and tricks to make this dish a regular in your kitchen.

Why Choose Turmeric Chicken and Rice for Your Health?

Turmeric is well-known for its anti-inflammatory properties, which can be a great support for gut health. Combined with lean chicken breast and fibre-rich vegetables like carrot and courgette, this dish offers a balanced meal that’s gentle on digestion and satisfying.

Steaming the vegetables preserves their nutrients and natural sweetness without adding extra calories. Oven baking the chicken ensures it stays moist without needing skin or heavy oils.

This meal is perfect if you want to improve your relationship with food by enjoying something nourishing and delicious without feeling deprived.

Oven-baked turmeric chicken breast ready to serve

Preparing Your Ingredients: Skinning and Steaming for Maximum Benefit

Before cooking, it’s important to prepare your vegetables properly. Both carrots and courgettes have skins that can irritate the gut and cause further symptoms, so I recommend peeling them. This step makes the texture smoother and easier to digest.

Once peeled, cut the carrots and courgettes into even-sized pieces to ensure they steam evenly. Steaming is a gentle cooking method that helps retain vitamins and minerals, unlike boiling which can leach nutrients into the water.

To steam your vegetables:

1. Fill a pot with about an inch of water and bring it to a boil.

2. Place the chopped carrots and courgettes in a steamer basket above the water.

3. Cover and steam for about 5-7 minutes, or until tender but still slightly crisp.

   
   

Steamed vegetables add a lovely freshness and colour to your plate, complementing the warm, earthy tones of the turmeric chicken.

Steamed peeled carrots and courgettes ready to serve

Oven Baking the Chicken Breast: Tips for Juicy, Skinless Perfection

When it comes to cooking chicken breast, oven baking is one of the best methods to keep it juicy and tender without adding extra fat. Since we’re avoiding the skin, it’s important to marinate or season the chicken well to infuse flavour and prevent dryness.

Here’s how I do it:

• Preheat your oven to 200°C (fan 180°C).

• In a bowl, mix turmeric powder, a pinch of salt, and a splash of olive oil.

• Coat the chicken breasts evenly with this mixture.

• Place the chicken on a baking tray lined with parchment paper.

• Bake for 20-25 minutes, or until the internal temperature reaches 75°C and the juices run clear.

  
  

Let the chicken rest for a few minutes before slicing. This helps the juices redistribute, making every bite tender and flavourful.

Cooking the Rice: Simple and Nutritious Base

Rice is a staple that pairs beautifully with turmeric chicken and steamed vegetables. For this dish, I recommend using basmati as it´s easy to digest for most people.

To cook the rice:

1. Rinse 1 cup of rice under cold water until the water runs clear.

2. Add the rice to a pot with 2 cups of water and a pinch of salt.

3. Bring to a boil, then reduce the heat to low and cover.

4. Simmer for 15-20 minutes (or according to package instructions) until the water is absorbed.

5. Fluff with a fork before serving.

   
   

If you want to add a little extra flavour, you can cook the rice with a small piece of cinnamon stick or a few cardamom pods. This subtle spice complements the turmeric beautifully.

Bringing It All Together: Serving Your Turmeric Chicken and Rice Dish

Now that everything is cooked, it’s time to plate your meal. Start with a bed of fluffy rice, then arrange the sliced turmeric chicken breast on top or alongside. Add the steamed carrots and courgettes for a burst of colour and texture.

For an extra touch, sprinkle some fresh chopped coriander or parsley over the dish. A squeeze of lemon juice can also brighten the flavours and aid digestion.

This meal is not only visually appealing but also balanced in nutrients, making it a great option if in a flare. Remember, cooking at home with fresh ingredients and simple methods is one of the best ways to maintain a healthy gut.

Tips for Making This Dish Your Own

Feel free to experiment with this recipe to suit your taste and dietary needs:

• Swap chicken breast for turkey breast if you prefer.

• Add other steamed vegetables like broccoli or green beans for variety.

• Use cauliflower rice instead of regular rice for a lower-carb option.

• Incorporate a small amount of ginger or cumin into the turmeric marinade for extra warmth.

  
  

Cooking is all about enjoying the process and nourishing your body, so don’t be afraid to make this dish your own.

I hope this turmeric chicken and rice recipe helps you in your time of need like it has me. Happy healing.