Tandoori Chicken with Oven Roasted Vegetables

I made this dish in the cooking show as a one-sheet oven baked meal, however, I would recommend spreading it over 2 trays. The marinated chicken is quite watery so the veggies were steamed rather than roasted.

I have updated the recipe to reflect this. You could also cook it in the air fryer but you would need much smaller quantities 

In researching this recipe I was surprised to learn that most tandoori spice mixes use red food colouring to get the iconic bright red hue. You can also achieve this using a Kashmiri Chili powder. I didn't have it in my cupboard so left it out. Kashmiri chilli powder is very mild. Some would argue it has minimal flavour but it does give this Tandoori spice mix its red hue. As I haven't used it, my tandoori is a bit browner but the flavour was delicious  

I also didn't marinate it for very long -probably half an hour and it was still super tasty 

Ingredients

• Chicken Marinade:
• 1.2 kg chicken thighs
• 1 cup full-fat Greek yoghurt
• Tandoori Spice Mix:
• 1 1/2 Tbsp smoked paprika (or sweet paprika)
• 2 tsp ground coriander
• 2 tsp ground cumin
• 2 tsp ground ginger
• 1 1/2 tsp garam masala
• 1 tsp chilli powder (mild/medium strength)
• 1 tsp ground turmeric
• 1 tsp cinnamon
• 1 tsp garlic powder
• 1 tsp fine sea salt
• 1/2 tsp ground nutmeg
• 1/2 tsp fine black pepper
• Roasted Vegetables:
• 1 cauliflower, cut into florets
• 2 red capsicums, sliced
• 500g diced pumpkin
• 2 Tbsp olive oil
• 1 Tbsp tandoori spice mix (from above)
• Salt to taste

Instructions

1. Prepare the Chicken:
• Clean and pat dry the chicken thighs. Make a few shallow cuts on each thigh to allow the marinade to penetrate better.
2. Make the Tandoori Spice Mix:
• In a bowl, combine all the spices listed under the tandoori spice mix. Mix well to ensure an even blend.
3. Marinate the Chicken:
• In a large mixing bowl, add the full-fat Greek yoghurt and the tandoori spice mix. Stir well until the spices are fully incorporated into the yoghurt.
• Add the chicken thighs to the bowl and coat them thoroughly with the yoghurt-spice mixture. Ensure each piece is well covered.
• Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for a spicier flavour
4. Prepare the Vegetables:
• Preheat your oven to 200°C (390°F).
• In a large bowl, toss the cauliflower florets, sliced capsicums, and diced pumpkin with olive oil, 1 tablespoon of the tandoori spice mix, and salt to taste.
• Spread the vegetables evenly on a baking tray lined with parchment paper.
5. Bake the Chicken and Vegetables:
• Line another baking tray with aluminium foil and place a wire rack on top. Arrange the marinated chicken thighs on the rack, ensuring they are not touching each other.
• Place both trays (chicken and vegetables) in the preheated oven. Bake for 25-30 minutes. The vegetables should be tender and slightly caramelised.
6. Serve:
• Remove the chicken and vegetables from the oven and let them rest for a few minutes. Serve hot, with the roasted vegetables on the side.

Macros (per serving, assuming 6 servings)

• Protein: 50g
• Fat: 16g
• Carbohydrates: 8g

This oven baked tandoori chicken with roasted vegetables is not only delicious but also aligns perfectly with a low carb, high protein diet. Enjoy the rich flavours without feeling deprived!

Looking for Low Carb Meal Ideas?

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