Easy Tandoori Chicken with Vegetables
Easy Tandoori Chicken with Vegetables
  • prep: 15 min
  • cook: 30 min
  • total: 45 min
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  • servings:
  • Summary

    This tandoori chicken recipe calls for cauliflower and carrots as the main vegetables, but feel free to experiment and try other variations too. 

    Ingredients

    • 1/4 cup whole-milk yogurt (not Greek)
    • 2 tablespoons fresh lemon juice
    • 1/4 cup chopped onion
    • 3 garlic cloves (pressed or minced)
    • 2 teaspoons fresh ginger
    • 2 teaspoons garam masala
    • 1/4 teaspoon turmeric
    • 1/4 teaspoon cayenne pepper
    • 1/4 teaspoon smoked paprika
    • 1/2 teaspoon kosher salt
    • 1 3/4 pounds boneless (skinless chicken thighs (3 1/2 ounces each), trimmed of fat)
    • Olive oil spray
    • 1 1/2 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
    • 1/2 cup whole-milk yogurt (not Greek)
    • 1 teaspoon fresh lemon juice
    • 1 garlic clove (pressed or minced)
    • 1 tablespoon chopped cilantro (plus more for garnish)
    • 1/8 teaspoon kosher salt

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 87 % Daily Value *
    • Total Fat: 4 g 6.68%
    • Saturated Fat: 1 g 3.5%
    • Trans Fat: 0 g %
    • Cholesterol: 18 mg 5.84%
    • Sodium: 837 mg 34.87%
    • Calcium: 30 mg 2.95%
    • Potassium: 89 mg 2.53%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 4.83%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 8 g %
    • Dietary Fiber: 2 g 9.72%
    • Sugar: 3 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 1.99%
    • Vitamin C 72.54%
    • Vitamin D 0.05%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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