Sheet Pan Indian Chicken & Veggies
Sheet pan Indian chicken and veggies features a bold, warm spice blend that coats the chicken, potatoes and vegetables, which are roasted until cooked, tender and browned. This easy, flavorful dinner is great any night of the week!
Yield: 4 servings
Ingredients
- 1 ½ lbs. boneless, skinless chicken breasts or thighs (or a mix)
- 3-4 medium Yukon potatoes, chopped
- 1 small head broccoli, cut into small florets
- 1 small head cauliflower, cut into small florets
- 1 small red onion, sliced (or use ½ of a large onion)
- 2 tablespoons extra-virgin olive oil, divided
For the spice blend:
- 2 teaspoons garam masala
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon kosher salt
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- ½ teaspoon turmeric
- ½ teaspoon ginger
- ⅛ teaspoon cayenne
For the yogurt sauce (optional)
- ⅔ cup plain, nonfat Greek yogurt (or use 2% or 5%)
- Chopped fresh parsley or cilantro
- Squeeze of fresh lemon juice
Instructions
- Preheat the oven to 425. Set out two baking sheets. Line half of one baking sheet with aluminum foil and crimp up the sides. (This is so the chicken doesn’t leak juices onto the rest of the pan and make the potatoes soggy).
- Combine the spice blend in a small bowl and stir well.
- Drizzle the chicken with ½ tablespoon olive oil on both sides then season with about two teaspoons of the spice blend, to evenly coat all sides of the chicken. Place the chicken on the aluminum foil on one of the baking sheets.
- Place the potatoes on the other half of the baking sheet as the chicken. Season with ½ tablespoon of olive oil and season well with 1 ½ to 2 teaspoons of the seasoning blend.
- Cook the chicken and potatoes at 425 for 20 minutes.
- Meanwhile, place the broccoli, cauliflower and red onion on the second baking sheet. Drizzle with the remaining 1 tablespoon of olive oil and season well with the remaining spice blend. Spread in an even layer.
- After 20 minutes, add the broccoli and cauliflower sheet pan to the oven and cook everything for another 15-20 minutes, until the chicken is cooked through and the vegetables are tender and browned.
- Meanwhile, make the yogurt sauce. Combine the yogurt, some chopped fresh parsley or cilantro and a squeeze of lemon juice in a small bowl and stir until combined.
- Serve the chicken and vegetables with yogurt sauce on the side for dipping (or drizzled over the whole plate, if you prefer).
Save This Recipe
Notes
Veggie swaps: You can absolutely swap out the veggies in the recipe for some of your favorites. Just be sure to know how long to roast them and start them at the appropriate time. Harder, root vegetables should cook the entire time, whereas more delicate vegetables can go in later with the second sheet pan.
Leftovers: Any leftover chicken and veggies, once cooled, can be stored in the refrigerator for up to 4-5 days. Reheat quickly in the microwave or use an Air Fryer or toaster oven to re-roast them. Just be careful not to dry out the chicken (it helps to slice it first so it heats through more quickly and evenly).
Video
Nutrition
Serving: 1serving | Calories: 651kcal | Carbohydrates: 51g | Protein: 72g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 13g | Cholesterol: 188mg | Sodium: 557mg | Fiber: 8g | Sugar: 7g
Tried this recipe?Leave a comment below or follow me on Instagram @familyfoodonthetable and tag me in your photo!
