Chicken With Turmeric and Fennel: A 30-Minute Weeknight Dinner

By
Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.
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Dana Angelo White, MS, RD, ATC
Updated on September 20, 2019
Chicken Turmeric and Fennel
Dana Angelo White
Total Time: 30 min
Prep Time: 5 min
Cook Time: 25 min
Servings: 4

Nutrition Highlights (per serving)

158 calories
5g fat
0g carbs
26g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 4
Amount per serving  
Calories 158
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 70mg 23%
Sodium 207mg 9%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Total Sugars 0g  
Includes 0g Added Sugars 0%
Protein 26g  
Vitamin D 0mcg 0%
Calcium 14mg 1%
Iron 1mg 6%
Potassium 226mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Tired of hearing the family say "chicken breast... not again!" every time you make chicken? No worries! There’s nothing boring about this lean protein when you cook it in different ways.

Infuse chicken with the inflammation fighting flavors of turmeric and tummy pleasing fennel seed. Plus, lean meat like chicken is a good choice for those who experience heartburn, and spices like turmeric and fennel may aid in digestion.

Ingredients

  • 2 teaspoons olive oil
  • 1 teaspoon ground turmeric
  • ½ teaspoon ground fennel seed
  • ¼ teaspoon kosher salt
  • 4 medium boneless, skinless chicken breasts

Preparation

  1. Preheat oven to 375F.

  2. Line a baking sheet with parchment paper.

  3. In a small bowl, mix oil, turmeric, fennel, and salt.

  4. Place chicken breasts on baking sheet and brush with olive oil mixture.

  5. Transfer to the oven and bake chicken for 20 to 25 minutes or until the internal temperature reaches 160F.

  6. Allow to cool slightly before slicing and serving.

Ingredient Variations and Substitutions

If you have more time, marinate the chicken in the olive oil mixture for one hour or up to overnight to help the flavors marry.

The flavors of turmeric and fennel are also delicious on other lean protein options such as shrimp, cod, tilapia, turkey breast, and pork tenderloin.

Cooking and Serving Tips

Make busy weekdays easier by cooking ahead. Make a large batch of this chicken and store in the refrigerator for grab and go meals all week long. Instead of roasting in the oven, toss the chicken on the grill and serve along with seasonal vegetables. Most vegetables are heartburn friendly, apart from cucumbers and tomatoes, which may trigger heartburn in some.

Leftovers of this chicken dish are wonderful piled high on a salad or tossed with chopped celery, raisins, and a little light mayonnaise for a lightened up chicken salad. Add a squirt of lemon juice to the olive oil mixture to use as a salad dressing instead of a marinade—overall, just a little bit of lemon juice won't make the final product too acidic, so you don't have to worry about the dish causing heartburn.

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