Turmeric Chicken & Rice Bowl

Name: Turmeric Chicken & Rice Bowl
Cook time: 30 min
Total time: 30 min
Ingredients: 2 chicken breasts; 1 tsp turmeric; 1 tsp cumin; 1 cup basmati rice; 2 cups baby spinach; 1 carrot, grated; 2 tbsp olive oil; Lemon, salt

30 minLow FODMAPGluten-freeStovetopLess inflammationGut healthSteady energyFollicular phaseDairy-freeAnti-inflammatoryHigh proteinBowls

Servings:

Ingredients

—Chicken breasts — 2
—Ground turmeric — 1 tsp
—Cumin — 1 tsp
—Basmati rice — 185 g
—Spinach — 60 g
—Carrot — 1
—Olive oil — 2 tbsp
—Lemon, salt

Method

01Rub the chicken all over with turmeric, cumin and salt. The spices give both flavour and a beautiful golden colour when searing.
02Rinse the rice and add water in a 1:1.5 ratio. Bring to a boil, reduce to the lowest heat, cover and cook for 15 minutes until all the water is absorbed.
03Heat a pan over medium heat. Sear the chicken for 6 minutes per side until golden. Rest for 3 minutes — this keeps the chicken juicy. Slice across the grain.
04Plate the rice, fresh spinach, grated carrot and sliced chicken. Drizzle with olive oil and lemon juice — they tie all the flavours together.

Why this works

Curcumin from turmeric is studied for its anti-inflammatory properties, particularly in relation to insulin sensitivity. Lean chicken supplies branched-chain amino acids that support muscle maintenance.

Sources

Natural strategies to optimize estrogen levels: curcumin (500mg/day) reduced hot flashes after 4 weeks — PMC, 2025. PMC12685915

Nutrition (per serving)

663

kcal

46.3g

protein

18.2g

fat

80.4g

carbs

2.5g

fiber

Always check product labels for allergens.