Looking for a hearty, flavorful, and healthy dinner idea? This oven-baked turmeric chicken drumstick meal served with whole grain barley and roasted cherry tomato salad is a delicious, nutrient-packed dish that’s perfect for weeknights or weekend family dinners. It’s colorful, easy to make, and rich in vitamins, fiber, and lean protein.
What Is Oven-Baked Turmeric Chicken with Barley and Roasted Cherry Tomato Salad?
This dish is a blend of juicy, oven-baked chicken drumsticks seasoned with turmeric and garlic, paired with fluffy, nutty whole grain barley and a refreshing salad made from sweet roasted cherry tomatoes, cucumbers, and fresh herbs. The combination of spices and roasted flavors makes this meal satisfying, comforting, and nourishing.
Health Benefits and Precautions
Turmeric contains curcumin, a powerful anti-inflammatory compound known to support joint, brain, and heart health. Cooking it with a small amount of black pepper enhances its absorption and benefits.
Chicken drumsticks are a great source of protein, B vitamins, and important minerals like zinc and iron. Baking them instead of frying keeps the saturated fat content low while still locking in flavor and moisture.
Barley is a whole grain rich in fiber, especially beta-glucan, which helps control blood sugar, supports digestion, and may lower cholesterol levels.
The salad of roasted cherry tomatoes and cucumbers adds antioxidants, hydration, and crisp texture to the plate.
Precautions: People with gallbladder problems or blood clotting issues should consult a doctor before consuming large amounts of turmeric. Also, those sensitive to gluten should use certified gluten-free barley, or replace with quinoa if needed.
Ingredients
For the Oven-Baked Turmeric Chicken:
- 8 chicken drumsticks (skin on or off, based on preference)
- 1 tbsp ground turmeric
- 1 tsp garlic powder
- 1/2 tsp paprika
- Salt and black pepper to taste
- 1 tbsp olive oil
- Optional: 1/4 tsp chili powder for a spicier flavor
For the Whole Grain Barley:
- 1 cup hulled or pearl barley
- 3 cups water or low-sodium chicken broth
- 1/4 tsp salt
For the Roasted Cherry Tomato Salad:
- 2 cups cherry tomatoes, halved
- 1 tbsp olive oil
- 1/2 tsp dried oregano
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 cup diced cucumber
- 2 tbsp chopped fresh parsley or basil
- 1 tbsp lemon juice
Instructions
Step 1: Marinate and Bake the Chicken
Preheat your oven to 400°F (200°C). In a bowl, mix turmeric, garlic powder, paprika, salt, pepper, and olive oil. Rub this mixture evenly on the chicken drumsticks. Place the drumsticks on a baking tray lined with parchment paper or foil. Bake for 35–40 minutes, turning once halfway through, until the skin is golden and crisp and the internal temperature reaches 165°F (74°C).
Step 2: Cook the Barley
While the chicken bakes, rinse the barley under cold water. In a medium pot, bring water or broth and the salt to a boil. Add the barley, lower the heat, and simmer uncovered for 30–40 minutes (20–25 minutes for pearl barley), stirring occasionally. When tender and chewy, drain any excess liquid and fluff with a fork.
Step 3: Roast Tomatoes and Assemble the Salad
Place halved cherry tomatoes on a baking sheet. Drizzle with olive oil, sprinkle with oregano, salt, and pepper. Roast in the oven for 15 minutes or until tomatoes soften and caramelize slightly. In a bowl, combine the roasted tomatoes, diced cucumber, lemon juice, and fresh herbs. Toss gently.
Step 4: Serve
Divide the cooked barley between plates. Add 2 chicken drumsticks per serving and top with a scoop of the roasted cherry tomato salad. Garnish with extra herbs or a squeeze of lemon if desired.
Final Tips
This dish stores well in the refrigerator for up to 3 days, making it an excellent meal prep option. You can also use boneless chicken thighs or even baked tofu as a plant-based alternative. To boost the greens, add some baby spinach or kale to the salad mix just before serving.
This nourishing recipe is flavorful, wholesome, and sure to please both health-conscious eaters and anyone craving a comforting home-cooked meal.
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