Sheet Pan Tandoori Chicken or Tofu Bowls
Sheet Pan Tandoori Chicken or Tofu Bowls
  • prep: 15 min
  • cook: 40 min
  • total: 55 min
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  • servings:
  • Summary

    Simple Baked Tandoori Chicken ( or Tofu) Bowls with roasted vegetables. Serve over rice, whole grains, or chick peas.

    Ingredients

    • 4 fat garlic cloves
    • 1 teaspoon fresh ginger, sliced
    • 1 tsp ground coriander
    • 1 tsp ground cumin
    • 1 tsp chilli powder
    • 1 tsp paprika (not smoked)
    • 1/2 teaspoon turmeric powder
    • 1/4  teaspoon cinnamon
    • 1/4  teaspoon nutmeg ( optional)
    • 1/4 teaspoon ground cloves ( optional)
    • 1/2 cup plain yogurt (don't use non-fat) or sub coconut yogurt!
    • 1 3/4 teaspoon kosher salt
    • 2 teaspoon sugar or honey or maple
    • 2 tablespoons olive oil
    • ------
    • 4-5 chicken thighs ( 1 1/2 pounds, boneless, skinless) OR 16 ounces tofu "filets" about 1 inch thick or 1.5 pounds fish ( or half and half)
    • 1 layer of vegetables, sliced or diced 1/2 inch thick ( carrots, winter squash, sweet potato,onion, cauliflower, zucchini, peppers, potatoes, eggplant, parsnips ...etc.)
    • olive oil
    • salt
    • Garnish : cilantro, scallions.

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 1080 % Daily Value *
    • Total Fat: 52 g 79.29%
    • Saturated Fat: 7 g 32.51%
    • Trans Fat: 0 g %
    • Cholesterol: 96 mg 31.88%
    • Sodium: 1741 mg 72.52%
    • Calcium: 48 mg 4.8%
    • Potassium: 39 mg 1.1%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.35%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 7 g %
    • Dietary Fiber: 1 g 2.18%
    • Sugar: 4 g
    • Protein: 21 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 12.77%
    • Vitamin C 6.75%
    • Vitamin D 2.5%
    • * 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 - Fat4
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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