This Turmeric Black Pepper Chicken is a quick and flavorful dish that can be made in just 30 minutes. It’s a warm, spiced chicken breast recipe that pairs beautifully with rice or noodles, making it a perfect choice for a weeknight meal. The combination of turmeric, black pepper, garlic, ginger, and soy sauce creates a savory, aromatic sauce that coats the tender chicken and asparagus.

Full Recipe:

Ingredients

For the sauce:

• 3 tablespoons honey

• 2 tablespoons low-sodium soy sauce

• Juice of 1 lime (about 2 tablespoons)

• 1 clove garlic (grated or finely minced)

• 1 teaspoon freshly cracked black pepper

• ¼ teaspoon ground ginger

For the chicken:

• 2 tablespoons all-purpose flour

• 2 teaspoons turmeric powder

• ½ teaspoon freshly cracked black pepper

• ¼ teaspoon kosher salt

• 1 pound boneless, skinless chicken breast (cut into 1-inch cubes)

• 4 tablespoons canola oil

Other ingredients:

• 1 bunch (about 1 pound) asparagus spears (ends trimmed, cut into 1-inch pieces)

• 2 tablespoons water

• 1 tablespoon cornstarch

Directions

1. Make the sauce: In a small bowl, stir together honey, soy sauce, lime juice, garlic, black pepper, and ground ginger. Set aside.

2. Season the chicken: In a medium bowl, combine flour, turmeric powder, salt, and black pepper. Toss the chicken cubes in the flour mixture until well coated.

3. Sauté the chicken: Heat the canola oil in a large skillet over medium heat. Add the coated chicken cubes and sauté them until golden brown and cooked through, about 5 minutes.

4. Cook the asparagus: Add the asparagus pieces to the skillet and cook for an additional 5-7 minutes, until tender.

5. Add the sauce: Reduce the heat to low, pour the sauce over the chicken and asparagus, and scrape the bottom of the skillet to incorporate any flavorful bits. Simmer for 1-2 minutes.

6. Thicken the sauce: In a small mixing bowl, whisk together water and cornstarch to create a slurry. Slowly stir this slurry into the skillet, allowing it to simmer until the sauce thickens. Remove from heat and serve.

Nutrients (per serving)

• Calories: 365 kcal

• Carbohydrates: 25g

• Protein: 30g

• Fat: 17g

• Saturated Fat: 2g

• Polyunsaturated Fat: 4.5g

• Monounsaturated Fat: 9.5g

• Cholesterol: 83mg

• Sodium: 412mg

• Potassium: 710mg

• Fiber: 3g

• Sugar: 15g

• Vitamin C: 10mg

• Calcium: 47mg

• Iron: 4.2mg

Why Turmeric and Black Pepper?

Turmeric and black pepper form a powerhouse duo, both in flavor and health benefits. Turmeric, with its vibrant yellow hue, contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. This makes it a great choice for promoting overall health and well-being. However, curcumin is not easily absorbed by the body on its own. Enter black pepper—specifically piperine, a compound in black pepper that significantly enhances the absorption of curcumin. By combining these two ingredients, you not only enhance the flavor profile of the dish but also make it even more beneficial for your health.

The Savory, Sweet, and Aromatic Sauce

The sauce that coats the chicken in this recipe is a delightful balance of sweet and savory. Honey, soy sauce, lime juice, and a hint of garlic come together to create a well-rounded flavor profile. The honey adds a touch of natural sweetness, which beautifully complements the saltiness of the low-sodium soy sauce. The addition of lime juice gives the sauce a tangy brightness that cuts through the richness of the other ingredients. Garlic and ginger provide an aromatic depth, making the sauce fragrant and savory. The freshly cracked black pepper enhances the warmth of the turmeric, bringing an extra layer of spice and flavor.

Quick and Easy Preparation

One of the biggest advantages of this Turmeric Black Pepper Chicken recipe is how quickly it comes together. In just a short amount of time, you can create a flavorful and satisfying meal that doesn’t require hours in the kitchen. The key to efficiency in this recipe is in the preparation and cooking steps. First, the chicken is seasoned with a simple mixture of flour, turmeric, black pepper, and salt, then sautéed until golden brown and tender. Once the chicken is cooked through, asparagus is added to the skillet, providing a fresh and crunchy contrast to the soft chicken. The sauce is then poured in and thickened with a cornstarch slurry, transforming the dish into a creamy, flavorful delight in just a few minutes.

The Role of Asparagus

Asparagus is a wonderful vegetable that pairs beautifully with the flavors in this dish. Its slightly earthy taste complements the warmth of the turmeric and the savory notes of the soy sauce. Additionally, asparagus cooks quickly, making it an ideal vegetable for a weeknight meal. When added to the skillet, it takes on the flavors of the sauce while still maintaining a satisfying crunch. Not only does asparagus add a delightful texture to the dish, but it also contributes beneficial nutrients like fiber, potassium, and vitamins A and C.

A Balanced and Nutritious Meal

This Turmeric Black Pepper Chicken recipe provides a well-rounded meal that is both satisfying and nutritious. With about 365 calories per serving, it offers a good balance of protein, healthy fats, and carbohydrates. The chicken provides a generous amount of lean protein, which is essential for muscle repair and growth. The dish is also rich in healthy fats, particularly monounsaturated fats from the canola oil used to sauté the chicken, as well as polyunsaturated fats from the natural oils in the asparagus. Additionally, the meal is a good source of fiber, which is essential for digestive health.

For those watching their sodium intake, this recipe is an excellent choice, as it uses low-sodium soy sauce to help keep the overall sodium content in check. The combination of vegetables, lean protein, and healthy fats makes this dish a balanced option for anyone looking to eat a nutritious meal that doesn’t compromise on flavor.

Perfect Pairings for Turmeric Black Pepper Chicken

While this dish is delightful on its own, it pairs wonderfully with a variety of side dishes. Rice is a classic accompaniment, and its neutral flavor provides the perfect base to soak up the aromatic sauce. Brown rice or jasmine rice are both excellent options that bring additional texture and flavor to the meal. For a lighter option, you could also serve the chicken with quinoa, which adds a nutty taste and extra protein.

Noodles, whether stir-fried or simply steamed, also make a great pairing for this dish. Their soft texture and subtle flavor allow the turmeric and black pepper chicken to shine as the star of the meal. If you’re looking to keep things extra healthy, a side of steamed or sautéed greens, such as spinach, bok choy, or broccoli, would add a vibrant pop of color and nutrients to the plate.

Health Benefits of the Ingredients

The ingredients in this dish aren’t just delicious—they’re also packed with health benefits. Turmeric, as previously mentioned, is known for its anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease and arthritis. Black pepper, with its ability to enhance the absorption of turmeric, works synergistically to provide even more health benefits. Garlic and ginger both have antioxidant properties, with ginger being particularly effective in aiding digestion and reducing nausea.

Asparagus is a powerhouse vegetable in its own right. It’s rich in vitamins A, C, and K, which are essential for immune function, bone health, and skin health. Additionally, it contains folate, which is important for cell growth and metabolism. The addition of honey not only sweetens the dish naturally but also provides a dose of antioxidants and antimicrobial properties.

Conclusion

In conclusion, the Turmeric Black Pepper Chicken is an easy, flavorful, and nutritious dish that’s perfect for busy weeknights. The combination of turmeric, black pepper, garlic, ginger, and soy sauce creates a savory and aromatic sauce that enhances the tender chicken and asparagus. This meal is packed with health benefits, from the anti-inflammatory properties of turmeric to the digestive support of ginger. Whether you serve it with rice or noodles, this dish is sure to become a staple in your weekly meal planning, offering a delicious balance of flavors and textures in every bite.