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close up shot of tandoori chicken served with vegetables

Sheet Pan Tandoori Chicken

Katerina | Diethood
A wonderful, easy dinner of bone-in chicken, chickpeas, sweet potato, and cauliflower - all in a fragrant Indian sauce of yogurt and spices.
Servings : 4
Prep Time 10 mins
Cook Time 40 mins
Marinating Time 30 mins
Total Time 1 hr 30 mins

Ingredients
  

For the Chicken:
  • 1 ¾ pounds bone-in, skin-on chicken parts , (any mix of thighs, drumsticks, or breasts; wings are not recommended)
  • ½ cup nonfat plain yogurt
  • 4 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon kosher salt
For the Chickpeas and Veggies:
  • 1 can (15 ounces) reduced sodium chickpeas or garbanzo beans
  • 1 small or ½ large head cauliflower, (about 1 ½ pounds) cut into ¾-inch-wide florets
  • 1 small-medium sweet potato, (about 8 to 10 ounces) scrubbed, peel on, and cut into ¾-inch cubes (about 2 cups)
  • 1 ½ tablespoons extra virgin olive oil
  • teaspoons chili powder
  • 1 teaspoon ground turmeric
  • ½ teaspoon kosher salt
For Serving:
  • 1 large lemon, halved
  • Freshly chopped cilantro
  • Naan or prepared brown rice
  • Nonfat plain yogurt

Instructions
 

  • Prepare the chicken: Remove the skin from the chicken by pulling it with your fingers, then cutting away any stubborn pieces with a knife.
  • If using bone-in chicken breasts, with a very sharp knife, cut them in half crosswise, placing the knife on top of the breast and cutting straight down through the bone.
  • For each breast, you should be left with 2 pieces of chicken that are roughly the same size (this will help the pieces all cook in the same amount of time).
    For thighs and drumsticks, remove the skin but leave them whole.
  • In a large ziptop bag, add the yogurt, garlic, ginger, cumin, chili powder, and salt. Seal the bag, removing any air. Mix the ingredients around until they are evenly combined.
  • Open the bag, add the chicken pieces, reseal, then gently turn the bag to coat the pieces evenly with the yogurt mixture. Refrigerate for 30 minutes, and up to 24 hours. The longer it marinates, the better it will taste.
  • When ready to make the chicken, place a rack in the center of the oven and preheat the oven to 425˚F.
  • Line a large rimmed baking sheet with aluminum foil or parchment paper and coat generously with nonstick spray.
  • Remove the chicken from the refrigerator and set on the counter.
  • In the meantime, rinse and drain the chickpeas, then spread them onto a double layer of paper towels. Place more paper towels on top and pat them as dry as you can. Remove any chickpea skins that come loose.
  • Place chickpeas in a large mixing bowl.
  • To the bowl, add the cauliflower and sweet potato.
  • Drizzle the vegetables and chickpeas with the oil and sprinkle with chili powder, turmeric, and salt. Toss to evenly coat, then spread into a single layer on the prepared baking sheet.
  • Remove the chicken from the marinade, shaking off any excess, then arrange the chicken pieces on top of the vegetables and chickpeas.
  • Bake for 15 minutes, remove the pan from the oven, and with a spatula or large spoon, gently turn any vegetables and chickpeas that are visible and not covered by the chicken.
  • Return the baking sheet to the oven and continue to cook for an additional 20 to 30 minutes, or until the chicken reaches an internal temperature of 165˚F at the thickest part, and the juices run clear when sliced. Please use an Instant Read Thermometer to check for doneness.
  • If some of the chicken pieces finish earlier than others, remove the done pieces to a plate and cover to keep warm, then return the pan to the oven and continue baking until the remaining chicken is cooked through.
  • Remove from oven when done.
  • Return any chicken pieces you removed earlier back to the baking sheet, then squeeze the lemon over the top.
  • Sprinkle with cilantro. Serve hot with naan or brown rice, and yogurt as desired.

Nutrition

Calories: 496 kcal | Carbohydrates: 57 g | Protein: 39 g | Fat: 14 g | Saturated Fat: 2 g | Cholesterol: 114 mg | Sodium: 1116 mg | Potassium: 1492 mg | Fiber: 15 g | Sugar: 14 g | Vitamin A: 8491 IU | Vitamin C: 100 mg | Calcium: 205 mg | Iron: 7 mg | Net Carbs: 42 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Dinner
Cuisine: Indian
Keyword: chicken dinner ideas, sheet pan dinners, tandoori chicken