4.4 from 201 votes
Easy Tandoori Chicken and Vegetables
This Easy Tandoori Chicken and Vegetables recipe features boneless, skinless chicken thighs marinated in a yogurt-based sauce with aromatic spices like garam masala, turmeric, and smoked paprika. Chicken and seasoned carrots and cauliflower roast together until tender and cooked through, served with a fresh yogurt sauce flavored with garlic, lemon, and cilantro. It combines tender meat and roasted vegetables with bright, cooling sauce.
Prep Time
15 mins
Cook Time
30 mins
Additional Time
1 hr
Total Time
45 mins
Servings:
4
Calories:
410 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
For the Chicken:
- ¼ cup whole-milk yogurt , (not Greek)
- 2 tablespoons lemon juice fresh
- ¼ cup onion chopped
- 3 cloves garlic , pressed or minced
- 2 teaspoons ginger fresh
- 2 teaspoons garam masala
- ¼ teaspoon Turmeric
- ¼ teaspoon cayenne pepper
- ¼ teaspoon smoked paprika
- ½ teaspoon kosher salt
- 1 ¾ pounds chicken thigh trimmed of fat (3 ½ ounces each, boneless, skinless
- olive oil spray form
For the Vegetables:
- 1 ½ pounds carrot halved and cut lengthwise, then cut into 2-inch pieces, rainbow variety
- 4 cups cauliflower about 1 whole head, medium florets
- 1 tablespoon olive oil
- 1 teaspoon garam masala
- 1 teaspoon kosher salt
- black pepper freshly ground
For the Yogurt Sauce:
- ½ cup whole-milk yogurt , (not Greek)
- 1 teaspoon lemon juice fresh
- 1 clove garlic , pressed or minced
- 1 tablespoon cilantro plus more for garnish, chopped
- ⅛ teaspoon kosher salt
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.
Cup of Yum
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 recipe uses cauliflower and carrots as the vegetables, but other sturdy vegetables can be substituted to vary the dish.
- Marinate the chicken from 1 hour up to overnight for more intensified flavor.
- Roasting at 425°F ensures the chicken cooks through while vegetables become tender and lightly caramelized.
- The yogurt sauce adds a cooling, fresh note to balance the spices in the chicken and vegetables.
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 410
% 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.