Spicy Turmeric Chicken Bowls with Yogurt-Tahini Sauce

Serves: 2
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients

For the Chicken:

• 12 oz (340g) boneless, skinless chicken thighs
• 1 tbsp olive oil
• 1 tsp ground turmeric
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/4 tsp cayenne pepper (optional)
• Salt and pepper to taste
• 1 tbsp fresh lemon juice

For the Base:

• 1 cup cooked white rice (easy to digest, low-fiber carb alternative to quinoa)
• 1 cup roasted zucchini cubes (low-FODMAP, gentle veggie over sweet potato if preferred)
• 1/2 cup sauerkraut or kimchi (fermented, probiotic-rich, usually well-tolerated in small amounts)

For the Yogurt-Tahini Sauce:

• 1/2 cup plain Greek yogurt (use lactose-free if dairy-sensitive)
• 1 tbsp tahini
• 1 tsp lemon juice
• 1 small garlic clove, minced (skip if garlic-sensitive, sub with chives)
• Pinch of salt
• Water to thin (1-2 tbsp)

Instructions

1. Marinate the Chicken: Mix olive oil, turmeric, paprika, cumin, cayenne, salt, pepper, and lemon juice in a bowl. Coat chicken thighs and let sit for 10 minutes.
   
   
2. Cook the Chicken: Heat a skillet over medium-high heat. Cook chicken 5-7 minutes per side until golden and cooked through (165°F/74°C). Rest, then slice.
   
   
3. Prep the Base: Roast zucchini cubes at 400°F (200°C) with a drizzle of olive oil, salt, and pepper for 15-20 minutes (softer and gentler than sweet potato). Cook white rice if not pre-made (1/2 cup dry yields ~1 cup cooked).
   
   
4. Make the Sauce: Whisk Greek yogurt, tahini, lemon juice, garlic (or chives), and salt. Thin with water to drizzle consistency.
   
   
5. Assemble: Layer white rice and roasted zucchini in a bowl. Add sliced chicken and a small dollop of sauerkraut or kimchi. Drizzle with yogurt-tahini sauce.