Golden Garlic-Spiced Chicken with Turmeric Mashed Potatoe Recipe

Golden Garlic-Spiced Chicken with Turmeric Mashed Potatoe Recipe

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This recipe reimagines the beloved fried chicken and mashed potatoes combo with a wellness-forward twist. The chicken is marinated in probiotic-rich yogurt and coated in a spiced chickpea flour crust, then shallow-fried or air-fried to golden perfection. The mashed potatoes are infused with turmeric, garlic, and olive oil, offering anti-inflammatory benefits and creamy texture without heavy cream. This dish is high in protein, fiber, and flavor—perfect for family meals, community sharing, or a nourishing indulgence that doesn’t compromise your wellness goals.

🧺 INGREDIENTS:

For the Chicken:

  • 8 pieces bone-in chicken (drumsticks or thighs)
  • 1 cup plain yogurt (or coconut yogurt for dairy-free)
  • 1 tbsp lemon juice
  • 1 tsp turmeric powder
  • 1 tsp garlic paste
  • 1 tsp ginger paste
  • ½ tsp black pepper
  • 1 tsp salt

For the Coating:

  • 1 cup chickpea flour (besan)
  • ½ cup crushed oats or almond flour
  • 1 tsp paprika
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • ½ tsp chili flakes (optional)
  • Olive oil for shallow frying or brushing for air-frying

For the Mashed Potatoes:

  • 4 medium potatoes (preferably red or sweet potatoes for lower glycemic impact)
  • 2 tbsp olive oil or ghee
  • ½ cup unsweetened almond milk or low-fat milk
  • 2 cloves garlic, minced
  • ½ tsp turmeric powder
  • Salt and pepper to taste
  • Fresh parsley or chives for garnish

🔪 INSTRUCTIONS:

Step 1: Marinate the Chicken

  1. In a bowl, mix yogurt, lemon juice, turmeric, garlic, ginger, salt, and pepper.
  2. Add chicken pieces and coat thoroughly.
  3. Cover and refrigerate for at least 2 hours, preferably overnight for deeper flavor and tenderization.

Step 2: Prepare the Coating

  1. In a separate bowl, combine chickpea flour, crushed oats, paprika, cumin, coriander, and chili flakes.
  2. Remove chicken from marinade and dredge each piece in the coating mixture.
  3. Let coated chicken rest for 10 minutes to allow the crust to adhere.

Step 3: Cook the Chicken

Option A: Shallow Fry

  • Heat olive oil in a skillet over medium heat.
  • Fry chicken pieces for 6–8 minutes per side until golden and cooked through (internal temp should reach 165°F/74°C).
  • Drain on paper towels.

Option B: Air Fry

  • Preheat air fryer to 180°C (350°F).
  • Place chicken in basket and brush lightly with oil.
  • Air-fry for 20–25 minutes, flipping halfway.

Step 4: Make the Mashed Potatoes

  1. Peel and cube potatoes. Boil in salted water until tender (15–20 minutes).
  2. Drain and return to pot. Add olive oil, almond milk, garlic, turmeric, salt, and pepper.
  3. Mash until smooth and creamy. Adjust seasoning.
  4. Garnish with chopped parsley or chives.

Step 5: Serve

  • Plate the golden chicken alongside a generous scoop of mashed potatoes.
  • Add a wedge of lemon and a sprinkle of herbs.
  • Serve warm with a side of cucumber raita or mint yogurt dip for balance.

🍽️ WELLNESS NOTES:

  • Chickpea flour and oats offer fiber and protein, lowering glycemic impact.
  • Yogurt marinade tenderizes meat and adds probiotics.
  • Turmeric and garlic reduce inflammation and support immune health.
  • Sweet potatoes provide complex carbs and antioxidants.
  • Olive oil adds healthy fats that stabilize blood sugar.

🌱 VARIATIONS:

  • Use tofu or cauliflower for a plant-based version.
  • Add fenugreek leaves to the mashed potatoes for digestive support.
  • Serve with a side of aloe vera-infused chutney for cooling contrast.

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