Easy Tandoori Chicken and Vegetables
User Reviews
4.4
201 reviews
Good
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Additional Time
1 hr
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Total Time
45 mins
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Servings
4
-
Calories
410 kcal
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Course
Main Course
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Cuisine
Indian
Easy Tandoori Chicken and Vegetables
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This version of the classic Indian tandoori chicken dinner is baked on a sheet pan with Indian spiced vegetables for a complete meal any night of the week.
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Ingredients
For the Chicken:
- ¼ cup whole-milk yogurt , (not Greek)
- 2 tablespoons fresh lemon juice
- ¼ cup chopped onion
- 3 cloves garlic , pressed or minced
- 2 teaspoons fresh ginger
- 2 teaspoons garam masala
- ¼ teaspoon Turmeric
- ¼ teaspoon cayenne pepper
- ¼ teaspoon smoked paprika
- ½ teaspoon kosher salt
- 1 ¾ pounds boneless skinless chicken thighs , trimmed of fat (3 ½ ounces each)
- Olive oil spray
For the Vegetables:
- 1 ½ pounds rainbow carrots , halved and cut lengthwise, then cut into 2-inch pieces
- 4 cups medium cauliflower florets , (about 1 whole head)
- 1 tablespoon olive oil
- 1 teaspoon garam masala
- 1 teaspoon kosher salt
- freshly ground black pepper
For the Yogurt Sauce:
- ½ cup whole-milk yogurt , (not Greek)
- 1 teaspoon fresh lemon juice
- 1 clove garlic , pressed or minced
- 1 tablespoon chopped cilantro , plus more for garnish
- ⅛ teaspoon kosher salt
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Instructions
For the Chicken:
- In a small bowl, combine the yogurt, lemon juice, onion, garlic, ginger, garam masala, turmeric, cayenne, smoked paprika, and salt. Place the chicken thighs in a gallon freezer bag with the marinade and refrigerate for 1 hour up to overnight.
- When ready to cook, adjust an oven rack in the center and another 4-6 inches from the broiler. Preheat the oven to 425°F. Spray a large rimmed sheet pan with oil.
For the Vegtables:
- In a large bowl or on a plate, toss the carrots and cauliflower with olive oil. Sprinkle with the garam masala, salt, and pepper to taste and toss to coat. Spread the vegetables onto the pan. Remove the chicken from the marinade, scrape off the excess, and nestle the chicken thighs in with the vegetables. Lightly spray with oil.
- Roast on the center rack until the vegetables are tender adn the chicken is cooked through, about 30 minutes.
For the Yogurt Sauce:
- In a small bowl, combine the yogurt, lemon juice, garlic, cilantro, and salt.
- Switch the oven to broil. Move the pan to the higher rack and broil until the chicken and vegetable are slightly charred, about 3-5 minutes. Sprinkle with the chipped cilantro and serve with the yogurt sauce on the side.
Notes
- This tandoori chicken recipe calls for cauliflower and carrots as the main vegetables, but feel free to experiment and try other variations too.
Nutrition Information
Show Details
Serving
99g
Calories
410kcal
(21%)
Carbohydrates
27g
(9%)
Protein
44g
(88%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Cholesterol
194mg
(65%)
Sodium
1293mg
(54%)
Potassium
1445mg
(41%)
Fiber
7g
(28%)
Sugar
12g
(24%)
Vitamin A
28625IU
(573%)
Vitamin C
66.7mg
(74%)
Calcium
157mg
(16%)
Iron
2.6mg
(14%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 410 kcal
% Daily Value*
| Serving | 99g | |
| Calories | 410kcal | 21% |
| Carbohydrates | 27g | 9% |
| Protein | 44g | 88% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 194mg | 65% |
| Sodium | 1293mg | 54% |
| Potassium | 1445mg | 31% |
| Fiber | 7g | 28% |
| Sugar | 12g | 24% |
| Vitamin A | 28625IU | 573% |
| Vitamin C | 66.7mg | 74% |
| Calcium | 157mg | 16% |
| Iron | 2.6mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.4
201 reviews
Good
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