Turmeric Black Pepper Chicken with Broccoli: A Flavorful and Healthy Recipe
Are you looking for a delicious, healthy, and easy-to-make weeknight dinner? Look no further than this Turmeric Black Pepper Chicken with Broccoli recipe! This dish is packed with flavor, thanks to the warm spices of turmeric and black pepper, and it’s loaded with nutrients from the chicken and broccoli. It’s a complete meal that’s perfect for busy weeknights or a satisfying weekend lunch.
This recipe is also incredibly versatile. You can easily adapt it to your dietary needs and preferences. Want a low-carb version? Serve it over cauliflower rice. Need a vegetarian option? Substitute the chicken with tofu or chickpeas. The possibilities are endless!
## Why Turmeric and Black Pepper? The Dynamic Duo
Turmeric, a vibrant yellow spice, is known for its potent anti-inflammatory and antioxidant properties. Its active compound, curcumin, has been linked to numerous health benefits, including improved brain function, reduced risk of heart disease, and relief from arthritis symptoms.
However, curcumin is poorly absorbed by the body on its own. That’s where black pepper comes in. Black pepper contains piperine, a compound that dramatically enhances the bioavailability of curcumin by up to 2,000%! This means that when you combine turmeric and black pepper, you’re maximizing the health benefits of both spices.
## Ingredients You’ll Need
* **Chicken:** 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces. Chicken thighs can also be used for a richer flavor.
* **Broccoli:** 1 large head of broccoli, cut into florets. You can also use pre-cut broccoli florets for convenience.
* **Turmeric:** 2 teaspoons ground turmeric. Use high-quality turmeric for the best flavor and health benefits.
* **Black Pepper:** 1 teaspoon freshly ground black pepper. Freshly ground pepper has a more intense flavor than pre-ground pepper.
* **Garlic:** 4 cloves, minced. Garlic adds a pungent and savory flavor to the dish.
* **Ginger:** 1 tablespoon grated fresh ginger. Ginger adds a warm and slightly spicy note.
* **Soy Sauce (or Tamari):** 2 tablespoons. Use low-sodium soy sauce to control the salt content.
* **Honey (or Maple Syrup):** 1 tablespoon. Adds a touch of sweetness to balance the savory flavors.
* **Rice Vinegar:** 1 tablespoon. Adds a tangy and acidic note.
* **Sesame Oil:** 1 teaspoon. Adds a nutty and aromatic flavor.
* **Olive Oil (or Avocado Oil):** 2 tablespoons. For cooking the chicken and broccoli.
* **Cornstarch (or Arrowroot Powder):** 1 tablespoon. Used to thicken the sauce.
* **Water:** ¼ cup. To help create the sauce.
* **Optional Garnishes:** Sesame seeds, chopped green onions, red pepper flakes.
## Step-by-Step Instructions
Follow these simple steps to create a delicious and healthy Turmeric Black Pepper Chicken with Broccoli:
**1. Prepare the Chicken:**
* Cut the chicken breasts into bite-sized pieces, about 1-inch cubes. This ensures that the chicken cooks quickly and evenly.
* In a bowl, combine the chicken with 1 tablespoon of olive oil, 1 teaspoon of turmeric, ½ teaspoon of black pepper, and 1 minced clove of garlic. Mix well to coat the chicken evenly with the spices.
* Let the chicken marinate for at least 15 minutes, or up to an hour in the refrigerator. This allows the flavors to penetrate the chicken and makes it more tender.
**2. Prepare the Broccoli:**
* Wash the broccoli thoroughly and cut it into florets. Make sure the florets are roughly the same size so they cook evenly.
* If you’re using a steamer, steam the broccoli for 5-7 minutes, or until it’s tender-crisp. If you’re roasting the broccoli, toss it with 1 tablespoon of olive oil, salt, and pepper, and roast at 400°F (200°C) for 15-20 minutes, or until tender and slightly browned. For this recipe we prefer to pan-fry it with the chicken.
**3. Make the Sauce:**
* In a small bowl, whisk together the soy sauce (or tamari), honey (or maple syrup), rice vinegar, sesame oil, cornstarch (or arrowroot powder), water, 1 teaspoon of turmeric, ½ teaspoon of black pepper, 3 minced cloves of garlic, and grated ginger. Make sure there are no lumps of cornstarch or arrowroot powder.
* Set the sauce aside.
**4. Cook the Chicken:**
* Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Make sure the skillet is hot before adding the chicken.
* Add the marinated chicken to the skillet in a single layer. Avoid overcrowding the skillet, as this will cause the chicken to steam instead of sear. If necessary, cook the chicken in batches.
* Cook the chicken for 5-7 minutes, or until it’s cooked through and lightly browned on all sides. Remove the chicken from the skillet and set aside.
**5. Cook the Broccoli:**
* Add another tablespoon of oil to the skillet.
* Add the broccoli florets to the skillet and cook for 5-7 minutes, stirring occasionally, until they are tender-crisp and slightly browned. You can add a splash of water to the skillet and cover it for a minute or two to help the broccoli cook faster and more evenly.
**6. Combine and Simmer:**
* Pour the sauce over the broccoli and bring to a simmer, stirring constantly, until the sauce has thickened, about 1-2 minutes. The sauce should be glossy and coat the broccoli nicely.
* Return the cooked chicken to the skillet and toss to coat with the sauce.
**7. Serve and Garnish:**
* Serve the Turmeric Black Pepper Chicken with Broccoli immediately over rice, quinoa, or cauliflower rice.
* Garnish with sesame seeds, chopped green onions, and red pepper flakes, if desired.
## Tips and Variations
* **Spice Level:** Adjust the amount of black pepper and red pepper flakes to your liking. If you prefer a milder dish, reduce the amount of black pepper or omit the red pepper flakes altogether.
* **Vegetables:** Feel free to add other vegetables to the dish, such as bell peppers, snap peas, or mushrooms. Add them to the skillet along with the broccoli.
* **Protein:** Substitute the chicken with tofu, shrimp, or beef. Adjust the cooking time accordingly.
* **Sweetener:** If you don’t have honey or maple syrup, you can use brown sugar or agave nectar. Or, for a sugar-free option, use a sugar substitute like stevia or erythritol.
* **Make it Gluten-Free:** Use tamari instead of soy sauce to make this recipe gluten-free.
* **Make it Ahead:** You can prepare the sauce and marinate the chicken ahead of time. Store them separately in the refrigerator for up to 24 hours. When you’re ready to cook, simply follow the remaining steps.
* **Storage:** Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or in a skillet over medium heat.
## Serving Suggestions
This Turmeric Black Pepper Chicken with Broccoli is delicious served with:
* **Rice:** White rice, brown rice, or jasmine rice.
* **Quinoa:** A healthy and protein-rich alternative to rice.
* **Cauliflower Rice:** A low-carb option for those watching their carbohydrate intake.
* **Noodles:** Rice noodles or soba noodles.
* **Salad:** A simple green salad to add freshness and fiber to the meal.
## Health Benefits
This recipe is not only delicious but also packed with health benefits:
* **Turmeric:** Anti-inflammatory, antioxidant, and may improve brain function.
* **Black Pepper:** Enhances the absorption of curcumin from turmeric.
* **Chicken:** A good source of protein, which is essential for building and repairing tissues.
* **Broccoli:** Rich in vitamins, minerals, and fiber, and may help protect against cancer.
* **Garlic:** Boosts the immune system and may have anti-inflammatory properties.
* **Ginger:** Relieves nausea and may reduce inflammation.
## Nutritional Information (Approximate)
(Per Serving, based on 4 servings)
* Calories: 350-400
* Protein: 35-40g
* Fat: 15-20g
* Carbohydrates: 20-25g
* Fiber: 5-7g
(Note: Nutritional information may vary depending on the specific ingredients used and portion sizes.)
## Conclusion
This Turmeric Black Pepper Chicken with Broccoli is a winner! It’s a flavorful, healthy, and easy-to-make recipe that’s perfect for any night of the week. The combination of turmeric and black pepper not only adds a delicious warmth but also maximizes the health benefits of both spices. Give this recipe a try and you’ll have a new family favorite in no time!