Indian Inspired Sheet Pan Dinner Recipe
An Indian-inspired sheet pan recipe that’s warm, simple, and packed with cauliflower, peas, and chicken.
Servings: 6
Calories: 252kcal
Ingredients
Chicken and Marinade:
- ¼ cup plain yogurt
- 2 tablespoon canola oil
- 2 tablespoon tomato paste
- 2 cloves garlic minced
- 1 inch piece of ginger minced
- 1 teaspoon ground cumin
- 1 teaspoon garam masala
- 1 teaspoon paprika
- 1 teaspoon salt
- 1 teaspoon turmeric
- ½ teaspoon cardamom
- ½ teaspoon black pepper
- ¼ teaspoon cayenne optional
- 6 boneless skinless thighs
Cauliflower:
- 3 cups cauliflower small florets
- 1 tablespoon canola oil
- 1 teaspoon cumin seeds whole
- 1 teaspoon garam masala
- ¼ teaspoon black pepper
- ¼ teaspoon salt
- Remainder:
- ½ cup cherry tomatoes halved
- 1 cup frozen peas thawed
For serving:
- Cooked rice
- Chopped fresh cilantro
- Thinly sliced red onion
- Plain yogurt
Instructions
- Combine ingredients for the marinade in a large bowl. Add in the sliced chicken and toss in marinade, ensuring all chicken is evenly coated. Let this marinade for at least 30 minutes or overnight (in the fridge).
- Meanwhile, slice the cauliflower into florets. Set aside.
- When you’re ready to get cooking, preheat the oven to 400°F.
- Lay the chicken on a parchment lined baking sheet. In the “saucy bowl” with the leftover marinade add in the cauliflower and sprinkle in cumin seeds, garam masala, salt, pepper and canola oil. Toss the cauliflower to ensure it’s evenly coated with the oil, leftover marinade, and spices.
- Lay the cauliflower on your baking sheet with the chicken.
- Bake for about 25 minutes.
- Remove from the oven and sprinkle on the green peas and cherry tomatoes throughout. Place the sheet pan back into the oven for another 10 minutes.
- Once chicken is cooked through (165°F) and the cauliflower has softened you can pull it out of the oven.
- Garnish with thinly sliced red onion, cilantro and a drizzle of yogurt.
Notes
You can use 3 chicken breasts instead but when we tested it, we found the dark chicken to be much more flavorful and tender.
ALLERGEN INFO: contains cow's milk
Nutrition
Calories: 252kcal | Carbohydrates: 10g | Protein: 25g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.05g | Cholesterol: 109mg | Sodium: 652mg | Potassium: 626mg | Fiber: 3g | Sugar: 4g | Vitamin A: 573IU | Vitamin C: 38mg | Calcium: 55mg | Iron: 2mg
