Chicken and grilled vegetables with turmeric and ginger flavor

Chicken and grilled vegetables with turmeric and ginger — a warm and nutritious dish

Turmeric and ginger go well together, and both are said to have warming and anti-inflammatory properties.Broccoli and Brussels sprouts contain vitamin C, dietary fiber, and iron, and chicken breast is a good source of protein.You can easily create a nutritious and well-balanced main dish just by baking it slowly in the oven.When we actually tried it, we found that adding a little more ginger warmed it up, especially in the winter, and it was well received.

Ingredients (for 2-3 people)

• 250g chicken breast (cut into bite-sized pieces)
• 1 broccoli (divided into florets)
• 8 Brussels sprouts (cut in half)
• 2 tablespoons ghee (alternative: olive oil can also be used)
• 1 piece of ginger (chopped, you can add more if you like)
• 2 teaspoons turmeric
• 1 lemongrass (or 1 teaspoon lemon zest or lemon juice if you don't have it)
• 1 tablespoon MCT oil (for finishing, if you are concerned about the taste, use olive oil)
• 1-1.2 teaspoons of sea salt, some black pepper (optional)

How to make (easy to leave in the oven)

1. Preheat the oven to 200℃.
2. Season the chicken breasts by sprinkling them lightly with salt.
3. In a heatproof bowl, combine ghee, ginger, turmeric, and chopped lemongrass (or lemon substitute).
4. Add the chicken, broccoli, and Brussels sprouts to step 3 and mix well.The key is to coat it evenly.
5. Place in the oven and bake for about 30 minutes.Check the vegetables and chicken during cooking, and cover them with aluminum if they are browning too much.
6. Once baked, sprinkle with MCT oil, check the taste and adjust with salt and black pepper.Squeeze lemon if you like for a refreshing taste.

Baking time and finishing tips

Baking time will vary depending on the thickness of the chicken and oven performance.If the chicken breasts are thick, take them out and check the center temperature, or adjust the temperature to 160-165℃ so that they are cooked through.Using ghee will increase the aroma, and adding MCT oil later will prevent the aroma from dispersing and enhance the flavor.Adding a little black pepper is also said to help the absorption of turmeric, so be sure to try it.

Health benefits and arrangement of this dish

The curcumin contained in turmeric is expected to have anti-inflammatory and antioxidant effects, and ginger is known to promote blood circulation and improve gastrointestinal health.Additionally, consuming high-quality fats such as ghee and MCT oil has the advantage of improving the absorption of fat-soluble ingredients.Broccoli is rich in vitamin C and dietary fiber, and Brussels sprouts also contain antioxidants.

Arrangement example

• If you want to go vegetarian, replace the chicken with thickly sliced ​​firm tofu or chickpeas for a satisfying feeling.
• If you want to make it spicy, add a small amount of cumin or coriander to give it an ethnic flavor.
• If you don't have lemongrass, you can substitute lemon rind and a small amount of lime.

Tips for storing and making ahead of time

It is recommended to store it in the refrigerator for 2 to 3 days.When ready to eat, reheat in the oven or toaster to revive the aroma.You can also freeze the chicken, but the texture of the vegetables tends to change easily, so it's best to freeze just the chicken and combine it with the vegetables just before eating.

summary

Chicken and grilled vegetables flavored with turmeric and ginger are simple to make, nutritious and well-balanced, making it easy to incorporate into your daily diet.When we tried it, we found that adding a little extra ginger warms the body from the inside out, making it a great winter menu item.Using ghee or MCT oil will improve the flavor and absorption, so feel free to adjust it to suit your tastes and physical condition.

Disclaimer: This article is for general informational purposes only.If you have a medical condition, are pregnant or breastfeeding, or are taking certain medications, please consult your doctor or specialist before making any changes to your diet or supplements.