Tandoori Chicken, Chickpeas and Cauliflower Sheet Pan

Name: Tandoori Chicken, Chickpeas and Cauliflower Sheet Pan
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Asian, Indian
Ingredients: 1 head cauliflower, cut into florets; 1 tin chickpeas, drained, rinsed; 4-5 chicken drumsticks; 1 red onion, sliced into ½ inch wedges; 2-3 tablespoons olive oil; 2 tablespoons Tandoori spice; ¾-1 teaspoon kosher salt; ½ teaspoon cracked pepper; 2 tablespoons sweet paprika; 1 teaspoon ground coriander; 1 teaspoon ground cumin; 1 teaspoon ground turmeric; 1 teaspoon granulated garlic; 1 teaspoon sugar; ¼ -½ teaspoon cayenne pepper ( optional); ¼ teaspoon ground cinnamon; 1/2 cup plain yoghurt; 1 cup mint leaves; 1 cup cilantro; 3 tablespoons lemon juice; 1 garlic clove, finely sliced or grated; 2 cups brown rice, cooked (optional)

6 steps

Prep:10minCook:30min

A simple healthy sheet pan dinner: Tandoori spiced Cauliflower, chickpeas, red onion and optional chicken drumstick are roasted on one sheet pan, seasoned with fragrant and flavorful tandoori spice, and served with green yoghurt sauce.

Updated at: Thu, 17 Aug 2023 03:54:17 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories445.6 kcal (22%)

Total Fat23 g (33%)

Carbs29.5 g (11%)

Sugars8.9 g (10%)

Protein31.4 g (63%)

Sodium891.1 mg (45%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Pre heat oven to 200C. If serving with rice, cook rice on the stove (add a cinnamon stick for added aroma).

Step 2

Make the tandoori spice by combining all ingredients in a small bowl, and mixing together.

Step 3

Place cauliflower florets, onion wedges, chickpeas, and chicken drumsticks on a parchment lined sheet-pan.

Step 4

Drizzle all with olive oil. Sprinkle everything generously with the tandoori spice. Give things a little toss. Place in the oven for 30 minutes. Check, toss, cook 5 more minutes if you need to.

Step 5

Meanwhile, prepare the green sauce by adding all sauce ingredients to a bowl, and blending with an immersion (stick) blender.

Step 6

Serve chicken, cauliflower, chickpeas, and onion drizzled with green sauce, over a bed of rice.

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