Dinner Ideas

VIDEO: Ginger Turmeric Marinated Chicken Recipe

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By Henry Ford Health System Staff

Boneless, skinless chicken breasts are an affordable, versatile source of lean protein, but let’s face it: chicken dinners can get a little boring. Lots of people get stuck in a rut with the same chicken dishes served over and over … and over.

If you are looking for a new way to add some excitement to those ubiquitous chicken breasts, try this tasty marinade. Not only does it add bold flavor and color (be careful not to get turmeric on your countertop or clothes — it can stain), it features health benefits too. Ginger and turmeric are two spices that have been used for medicinal and culinary purposes throughout history. They both provide antioxidants believed to help fight cancer and have anti-inflammatory properties that help manage a variety of chronic diseases. Both are also known for their ability to help with digestive issues, from nausea to bloating.

Let the chicken breasts marinate overnight and then can cook them in a pan, as we do here, or throw them on the grill during the warm weather months. Serve with a colorful green salad or a healthy side dish like asparagus or quinoa. Guaranteed — no one will complain about it being another boring chicken dinner.

Ginger Turmeric Marinated Chicken

(Downloadable/printable version of this recipe)

Yield: 8 servings

Ingredients:
1 inch piece fresh ginger, peeled
1 teaspoon ground turmeric
4 cloves garlic, peeled
1 Tablespoon cumin
1 Tablespoon paprika
1 teaspoon dried oregano
3 Tablespoons canola oil
3 Tablespoons white vinegar
2 Tablespoons low sodium soy sauce
2 pounds thinly sliced boneless, skinless chicken breast

Directions:
Combine all herbs and spices in food processor or blender and process until finely chopped. Add oil, vinegar and soy sauce and stir to combine. Add marinade to chicken breasts in glass bowl (or plastic zipper bag) and marinate overnight in refrigerator. Heat frying pan to medium heat. Remove chicken from marinade and place on the pan, turning occasionally until fully cooked, about 10-12 minutes.

NUTRITION INFORMATION PER SERVING: 180 Calories; 7 grams Fat; 1 gram Saturated Fat; 66 mg Cholesterol; 157 mg Sodium; 2 grams Carbohydrates; 0 grams Sugar; 1 gram Fiber; 27 grams Protein

Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery tour store hosted by a Henry Ford registered dietitian nutritionist at Kroger stores across southeast Michigan.

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.