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Introduction
While traditional tandoori chicken is famously prepared in a clay tandoor oven reaching scorching temperatures, this approachable version captures those same beloved flavors using a regular home oven. The practice of marinating meat in yogurt and spices dates back centuries in Indian cuisine, with tandoori dishes becoming globally popular in the 1950s after being showcased in upscale Delhi restaurants. This healthier, home-style adaptation pairs the classic tandoori chicken with cauliflower – a vegetable that has been a staple in Indian cooking for generations. The sheet pan cooking method is a contemporary innovation that brings this restaurant favorite into the modern home kitchen, perfect for busy families who don't want to compromise on flavor.
Ingredients
• 2 pounds boneless, skinless chicken thighs, cut into 2-inch pieces
• 1 cup plain full-fat Greek yogurt
• 4 cloves garlic, minced
• 2 tablespoons grated fresh ginger
• 2 tablespoons neutral oil (like grapeseed or vegetable)
• 2 tablespoons tandoori masala spice blend
• 1 tablespoon garam masala
• 2 teaspoons ground turmeric
• 2 teaspoons kosher salt
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 2 tablespoons lemon juice, freshly squeezed
• 1 large head cauliflower (about 2 pounds), cut into florets
• 3 tablespoons olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon kosher salt
• Fresh cilantro leaves for garnish
• Lemon wedges for serving
Step 1:
In a large bowl, combine Greek yogurt, minced garlic, grated ginger, neutral oil, tandoori masala, garam masala, turmeric, 2 teaspoons kosher salt, cumin, coriander, cayenne pepper, and lemon juice. Mix well to form marinade.
Step 2:
Add chicken pieces to marinade, coating thoroughly. Cover and refrigerate for at least 4 hours or overnight for best results.
Step 3:
When ready to cook, preheat oven to 425°F (220°C). Remove chicken from refrigerator to come to room temperature.
Step 4:
Toss cauliflower florets with olive oil, 1 teaspoon cumin, and 1/2 teaspoon salt on a large rimmed baking sheet.
Step 5:
Arrange marinated chicken pieces among the cauliflower, ensuring pieces don't touch each other.
Step 6:
Roast for 30-35 minutes, turning chicken and stirring cauliflower halfway through, until chicken is cooked through (165°F internal temperature) and cauliflower is golden brown.
Step 7:
Garnish with fresh cilantro and serve with lemon wedges.
Q: Can I use chicken breasts instead of thighs?
A: Yes, but reduce cooking time by 5 minutes and watch carefully to prevent drying out.
Q: Is this recipe very spicy?
A: The spice level is moderate but can be adjusted by reducing the cayenne pepper.
Q: Can I make this dairy-free?
A: Yes, substitute Greek yogurt with coconut yogurt, though the texture may be slightly different.
• For best results, marinate chicken for at least 4 hours or overnight.
• Greek yogurt can be substituted with regular plain yogurt, strained through cheesecloth.
• Store-bought tandoori masala can be replaced with a mixture of additional garam masala, cumin, and coriander.
• For a dairy-free version, coconut yogurt can be used, though texture may vary slightly.
• Choose uniformly-sized cauliflower florets for even cooking.
• Chicken thighs are preferred for their moisture retention, but breasts can be used if preferred.
Serve hot, garnished with fresh cilantro and lemon wedges. Pair with warm naan bread or steamed basmati rice.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a 350°F oven until warmed through.
Start marinating chicken the night before for best results. While oven preheats, prep cauliflower and bring chicken to room temperature.
- Don't skip the marination time - it's crucial for tender, flavorful chicken
- Cut cauliflower florets into uniform sizes for even cooking
- Don't overcrowd the baking sheet to ensure proper browning
Substitute chicken with firm tofu or chickpeas for a vegetarian version. Add other vegetables like bell peppers or sweet potatoes for variety.
Serve with Basmati Rice, Naan Bread, and Mint Chutney. Pair with cold Indian Beer or Mango Lassi.
Year-round dish, particularly comforting in fall and winter
Contains dairy (yogurt). May contain traces of tree nuts depending on spice blend source. Free from gluten, soy, eggs, fish, and shellfish.
