Rubbed Turmeric Chicken
This turmeric chicken is tender, juicy, and ready in just 20 minutes — made with a simple 5-ingredient rub of turmeric, cumin, garlic, salt, and pepper. Grill, bake, or sauté it for a high-protein, anti-inflammatory weeknight dinner the whole family loves
Equipment
Ingredients
- 4 teaspoons ground cumin
- 2 teaspoons fine sea salt
- 2 ½ teaspoons ground turmeric
- 1 ¼ teaspoon garlic powder
- ½ teaspoon freshly cracked black pepper
- 1 ½ lbs boneless skinless chicken thighs and/or breasts
- 1 tablespoon avocado or olive oil
- 3 tablespoons lemon juice or the juice of 1 medium lemon
- CIlantro leaves to garnish (optional)
Instructions
- In a small bowl, mix together the cumin, salt, turmeric, garlic powder, and black pepper.
- Sprinkle a heaping teaspoon of the rub over each piece of chicken. Press and rub into the meat on all sides.
- Heat oil in a large non-stick skillet over medium heat until shimmering.
- Add chicken in a single layer without overcrowding. Cook 8–12 minutes, turning every 2–3 minutes, until cooked through and internal temperature reaches 165°F.
- Squeeze lemon juice over the chicken. Serve hot, garnished with cilantro if desired.
Notes
- To grill: Season as directed. Grill over medium-high heat 8–10 minutes, turning every 2–3 minutes, until 165°F internal.
- To bake: Preheat oven to 425°F. Add seasoned chicken to a greased baking dish, cover with foil, and bake for 10 minutes. Remove the foil and bake for another 10 minutes until the internal temperature reaches 165°F. Finish with fresh lemon juice.
- Air fryer: 400°F for 10–14 minutes, flipping halfway, until 165°F.
- Bone-in chicken: Add 5–10 minutes cooking time. Best on the grill or in the oven.
- Make the rub ahead: Doubles and triples easily. Store in a sealed jar for up to 1 month.
- Storage: Refrigerate covered for 4–5 days. Does not freeze well.
- Don't skip the lemon juice — it's essential. It brightens the seasonings, balances the earthiness of the turmeric and cumin, and makes the whole dish come together.
Nutrition
Serving: 1gCalories: 222kcalCarbohydrates: 3gProtein: 28gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 8gCholesterol: 138mgSodium: 911mgFiber: 1g
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