- prep: 15 min
- cook: 30 min
- total: 45 min
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