Turmeric Chicken Stir-Fry with Broccoli and Red Capsicum

The One-Pan Wonder That Fights Inflammation (and Boredom)

Welcome back to Plan4One, the corner of the internet where cooking for one means less waste, more flavour, and just enough smugness to feel good without being unbearable.

This post is part two in our Iron & Glow series—quick solo meals that fight inflammation and help boost your iron and vitamin C intake without requiring a nutritional science degree or a second mortgage on your grocery bill.

Today’s hero? Turmeric Chicken Stir-Fry with Broccoli and Red Capsicum.
It’s colourful, it’s punchy, it’s done in 15 minutes, and it might just help you feel a little less like a broken-down wheelbarrow.

🍗 Why This Works:

Let’s break down the science-y magic behind this rainbow-in-a-frying-pan:

Chicken breast gives you a hit of heme iron—easier for your body to absorb than plant-based iron.
Red capsicum brings the vitamin C, which helps your body actually use that iron instead of letting it hang around like an uninvited guest.
Broccoli, the often-maligned veg, is an anti-inflammatory cruciferous champ.
Turmeric is basically the golden child of the spice world—anti-inflammatory, antioxidant, and slightly messy if you spill it.
Black pepper isn’t just there for seasoning—it helps your body absorb the good stuff in turmeric. (Who knew pepper was such a team player?)

🛒 Ingredients (Serves 1):

Because cooking for one shouldn’t mean maths or leftovers you’ll pretend you’ll eat but secretly hate by Thursday.

100–120g chicken breast, thinly sliced
½ cup chopped broccoli
½ red capsicum, sliced
½ tsp turmeric
¼ tsp black pepper
1 tbsp olive oil
1 tsp soy sauce or tamari (for the gluten-free crew)
Juice of ¼ lemon

Optional (but highly recommended):

Brown rice or quinoa to serve it on, if you want to bulk it up
A sprinkle of toasted sesame seeds or a drizzle of tahini if you’re feeling fancy

🔥 Method:

1. Cook the chicken.
Heat olive oil in a pan over medium heat. Add the sliced chicken and cook until browned and just cooked through—around 5–6 minutes, depending on how thinly you sliced it and how distracted you got scrolling memes.

2. Spice things up.
Add the turmeric, black pepper, and soy sauce to the pan. Stir through so everything gets nicely coated in gold. (Yes, your spatula will turn yellow. It’s the price of glory.)

3. Add the veg.
Toss in the broccoli and capsicum. Stir-fry for another 5–7 minutes until the broccoli is just tender and the capsicum still has a bit of crunch. You’re aiming for vibrant, not limp.

4. Finish with lemon juice.
Turn off the heat and squeeze over the lemon juice. This brightens everything up and helps with iron absorption. Also, it tastes really good, which is the main point.

5. Serve it up.
Scoop into a bowl over some pre-cooked brown rice or quinoa if you want to stretch it out. Eat with chopsticks if you’re feeling like a legend (or with a fork if you’re just hungry).

🕒 Quick Tip:

Want to speed up dinner even more?
In the morning, toss your sliced chicken with the turmeric and black pepper, then stick it in the fridge. When you get home, it’s pre-flavoured and ready to hit the pan. Bonus: turmeric does a mini-marinate thing while you’re at work or pretending to work.

💡 Bonus Variations:

Because we like options around here (and maybe your fridge looks different to mine):

Swap broccoli for zucchini, green beans, or even a handful of baby spinach thrown in at the end.
Add cashews or pumpkin seeds for a bit of crunch and extra nutrients.
Go spicy with a few chili flakes or a dash of sriracha if you like a kick.

Why Your Body (and Tastebuds) Will Thank You:

This dish isn’t just quick and delicious—it’s built to fight the inflammation that can creep in from stress, sleep deprivation, and, let’s be honest, sitting in one position for too long binge-watching a whole season of something.

The turmeric, the iron, the vitamin C, the whole food realness—it all works together like the Avengers of solo weeknight dinners.

Craving more meals that care about your insides and your tastebuds?

Stick around. There’s more to come in the Iron & Glow series—including a roasted veggie dish that does double duty as dinner and lunch leftovers you won’t resent.