Tandoori Chicken and Vegetables

• 분량: 4 servings
• 활동 시간: 15 minutes
• 총 시간: 45 minutes

재료

1/4 cup whole-milk yogurt (not Greek)

2 tablespoons fresh lemon juice

1/4 cup chopped onion

3 cloves garlic (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 (trimmed of fat (3 1/2 ounces each)

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 clove garlic (pressed or minced)

1 tablespoon chopped cilantro (plus more for garnish)

1/8 teaspoon kosher salt

방향

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.

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.

영양 정보

• 1회 제공량: 99 g
• 칼로리: 410 kcal
• 지방 전체: 14 g
• 포화 지방: 3 g
• 콜레스테롤: 194 mg
• 나트륨: 1293 mg
• 탄수화물 전체: 27 g
• 식이섬유: 7 g
• 총 당류: 12 g
• 단백질: 44 g