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Split Chicken with Ginger + Turmeric Aromatic Rice

Sometimes you need something hearty on a weeknight. It’s been a long day and you simply don’t have the time (or energy) to start gutting and chopping a chicken. In true Fit Foodie style, there’s a work-around. Grab a pre-marinated chook from the good folk at Lilydale, who very kindly haven’t loaded their sauce with flavourings and other nasties. Whack it on a foil tray, and focus on the most delicious rice you’ve ever eaten. Super nutritious, and all pulled together in one hour, with minimal slimy chicken contact. Winning.





  • 1 x Lilydale Split Chicken (approx. 1.4kg)
  • 1 cup basmati brown rice
  • 1 tablespoon coconut oil
  • 2 large cloves garlic, minced
  • 4 kale leaves, stems removed
  • 1 tablespoon ginger, peeled and grated
  • 1 teaspoon turmeric, peeled and grated
  • ¾ teaspoon salt
  • 2 cups boiling water
  • 1 tablespoon fresh lemon juice
  • 1 cup mixed salad leaves




  1. Cook the chicken as per pack instructions. Once cooked, set aside covered in foil for 10 minutes.
  2. Meanwhile, pour the dry rice into a bowl and cover with cool water. Soak for 15 minutes, then drain.
  3. While rice is soaking, put on a kettle of water and bring to a full boil.
  4. Add the coconut oil, garlic, and ginger to a medium-sized pot and heat to medium. Sauté until very fragrant, about 3 minutes.
  5. Add the rice, turmeric and salt, and sauté an additional 2 to 3 minutes.
  6. Add 2 cups of boiling water, reduce heat and simmer, covered until water is absorbed, about 30 to 35 minutes.
  7. A few minutes before rice is finished cooking, stir the fresh lemon juice and chopped kale into the rice. Re-place the cover and continue to cook.
  8. On a large platter, serve rice on a bed of the mixed salad leaves and top with chicken.
  9. Enjoy!

Tip: Save the chicken carcass to make a nutritious stock by adding it to boiling water with some roughly chopped carrots and onion. Simmer for 2 hours on low, then strain and cool.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).


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