Description
This Easy Tandoori Chicken and Vegetables recipe features tender marinated chicken thighs roasted alongside vibrant rainbow carrots and cauliflower florets, infused with traditional Indian spices like garam masala, turmeric, and smoked paprika. Served with a refreshing cilantro-yogurt sauce, this dish offers a flavorful and healthy meal that's perfect for weeknight dinners or entertaining.
Ingredients
For the Chicken Marinade
- 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 (about 3 1/2 ounces each)
- Olive oil spray
For the Vegetables
- 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, to taste
For the Yogurt Sauce
- 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
Instructions
- Prepare the Chicken Marinade: In a small bowl, combine the whole-milk yogurt, fresh lemon juice, chopped onion, garlic, fresh ginger, garam masala, turmeric, cayenne pepper, smoked paprika, and kosher salt. Stir until well blended.
- Marinate the Chicken: Place the chicken thighs in a gallon freezer bag and pour the marinade over them. Seal the bag and refrigerate for at least 1 hour, or up to overnight, allowing the flavors to penetrate the meat thoroughly.
- Preheat the Oven: Adjust one oven rack to the center and another rack 4-6 inches from the broiler. Preheat the oven to 425°F (220°C). Spray a large rimmed sheet pan with olive oil to prevent sticking.
- Prepare the Vegetables: In a large bowl or on a plate, toss the rainbow carrots and cauliflower florets with olive oil. Sprinkle with garam masala, kosher salt, and freshly ground black pepper to taste. Toss to coat evenly.
- Arrange on the Pan: Spread the vegetables evenly on the prepared sheet pan. Remove the chicken thighs from the marinade, scraping off any excess, and nestle the chicken pieces among the vegetables. Lightly spray the chicken and vegetables with olive oil spray.
- Roast the Chicken and Vegetables: Place the pan on the center rack of the oven and roast for about 30 minutes, or until the vegetables are tender and the chicken is cooked through (internal temperature reaches 165°F or 74°C).
- Make the Yogurt Sauce: While roasting, combine the yogurt, lemon juice, garlic, chopped cilantro, and salt in a small bowl. Mix well and set aside for serving.
- Broil for Char: Once roasting is complete, switch the oven to broil. Move the sheet pan to the higher rack and broil the chicken and vegetables for about 3-5 minutes, or until they develop a slight char and caramelization.
- Serve: Remove the pan from the oven. Sprinkle additional chopped cilantro over the chicken and vegetables. Serve hot with the fresh yogurt sauce on the side for dipping or drizzling.
Notes
- Marinating the chicken overnight intensifies the tandoori flavor and tenderizes the meat.
- Use whole-milk yogurt for creaminess; avoid Greek yogurt as it’s too thick for the marinade.
- If you don’t have a broiler, you can finish under a hot grill or skip the broiling step.
- Adjust cayenne pepper to control the spice level.
- Ensure chicken thighs are boneless and skinless for even cooking and ease of serving.
- Leftovers can be refrigerated for up to 3 days and reheated gently to maintain moisture.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Roasting
- Cuisine: Indian
