Sheet Pan Tandoori Chicken

Love each my Complete30- and keto-friendly Tremendous Straightforward Tandoori Hen and Tandoori Complete Roasted Cauliflower recipes, however don’t need the trouble of cooking two separate dishes? I’ve obtained a fast and simple weeknight dinner resolution for you: Sheet Pan Tandoori Hen!

Because the self-proclaimed queen of shortcuts to deliciousness, I really like the thought of a sheet pan rooster dinner through which the protein and veggies are seasoned completely they usually all end cooking on the similar time. However mere concepts with out execution imply JACK FROGGIN SQUAT, my buddies. Positive—many sheet pan rooster recipes look promising, however they usually underdeliver—and you find yourself with dry and powdery poultry served alongside greens which are both mushy or nonetheless uncooked. If you pressure your self to choke down that unhappy supper, you’ll even be swallowing your salty river of tears.

To which I say: NO MORE!

After testing and testing and testing and much more testing, I got here up with an ideal sheet pan supper. This Indian-inspired family-friendly recipe requires minimal effort: simply toss the components with a creamy, spice-infused Complete30 marinade and plop the tray within the oven. This Sheet Pan Tandoori Hen is a winner—my youngsters truly cheer once they odor the comforting spices wafting via the home at time for supper! (Nicely, they mentioned “YAY!” unironically—that counts as a cheer, proper?)

Ideas for a terrific Sheet Pan Tandoori Hen dinner

The important thing to a implausible and low-stress sheet pan rooster dinner is to make use of components that may tolerate a roaring sizzling oven and nonetheless have some wiggle-room in the case of doneness. That’s why this recipe options:

  • A paleo-friendly, dairy-free tandoori marinade: this creamy, mildly spicy, Indian-inspired sauce coats the rooster and veggies and retains them from drying out. When you have a bottle of Nom Nom Paleo Tandoori, use one cup of it instead of making your personal marinade!
  • Boneless, skinless rooster thighs: this thrifty poultry minimize is available and can style good even when the oven timer went off 5 minutes in the past and also you fully neglect to take your rooster out. And sure, I SAID THIGHS. Again away from these boneless skinless rooster breasts—until you’re prepared to watch them vigilantly whereas they’re cooking otherwise you’re okay with sawdust for meat.
  • Hearty cruciferous greens: Cauliflower, Brussels sprouts, and broccoli all work nicely on this recipe. Simply minimize them so that they’re the identical form and can end cooking in about 30 minutes. Don’t minimize them up too small or your veggie items’ll shrivel up and burn earlier than the rooster is completed cooking!

Time to make Sheet Pan Tandoori Hen!

Serves 4

Elements:

Tandoori marinade*

  • 1 cup full-fat coconut milk or plain coconut milk yogurt
  • 2 tablespoons tandoori spice combine (no salt added)
  • 1 tablespoon Diamond Crystal kosher salt (use half the quantity in case you are utilizing Morton’s model or a tremendous grain salt)
  • 1 tablespoon freshly squeezed lemon juice

*When you have a bottle of Nom Nom Paleo Tandoori, simply shake it up and pour out 1 cup of it for the marinade—no have to make it from scratch!

Sheet Pan Tandoori Hen

  • 1 tablespoon avocado oil or fats of selection
  • 1 small cauliflower (2 kilos or much less), minimize into florets
  • 1 small purple onion, thinly sliced
  • 1½ kilos rooster thighs, boneless and skinless
  • ¼ cup contemporary cilantro leaves (non-obligatory)
  • 1 lemon, minimize into wedges (non-obligatory)

Gear:

All of my favourite cooking instruments are listed right here.

Technique:

Warmth oven to 450°F or 425°F convection with the rack within the center.

Whisk collectively the coconut milk, tandoori spice, salt, and lemon juice in a 2-cup measuring cup. (Obtained a bottle of Nom Nom Paleo Tandoori? Simply measure out 1 cup of it instead of making your personal marinade!)

Use a pastry brush to evenly unfold the avocado oil over the underside of a rimmed baking sheet. (You’ll be able to skip this half and line your pan with parchment paper or foil—your ensuing dinner gained’t brown as a lot, however clean-up will likely be a breeze.)

Place the cauliflower and onions in a big bowl and pour in half of the tandoori marinade. Toss nicely to coat.

Shake off the surplus marinade and organize the cauliflower and onions on the greased baking sheet.

Add the rooster thighs to the bowl and pour within the remaining marinade. Toss nicely to coat evenly.

Prepare the thighs in a single layer on the sheet pan with the cauliflower.

Pop the sheet pan dinner within the oven and roast for 25 to 35 minutes, flipping the cauliflower and rotating the tray 180° on the midway level.

The sheet pan dinner is completed when the cauliflower is tender and browned and the rooster is cooked via (a meat thermometer ought to learn 165°F within the thickest a part of the thigh or 150°F in the event you ignored what I instructed you earlier and determined to make use of rooster breasts).

Garnish with the minced cilantro and serve with lemon wedges. Dig in!

Leftovers might be saved within the fridge for as much as 4 days or within the freezer for as much as Four months.

Craving different Complete30 Sheet Pan Dinners? Strive these Nomster favorites!

  • Sheet Pan Candy and Spicy Pork
  • Sheet Pan Hen and Mushrooms
  • Sheet Pan Meatballs and Broccolini
  • Sheet Pan Pork Chop Supper
  • Sheet Pan Salmon Supper
  • Sheet Pan Hen Fajitas + Avocado Crema

Searching for extra recipe concepts? Head on over to my Recipe Index. You’ll additionally discover unique recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Meals for People (Andrews McMeel Publishing 2013) and Prepared or Not! (Andrews McMeel Publishing 2017)!


PRINTER-FRIENDLY RECIPE CARD

Sheet Pan Tandoori Hen

This fast and simple Sheet Pan Tandoori Hen is a scrumptious Indian-inspired Complete30 and keto-friendly meal the entire household will love!

Tandoori Marinade

  • 1 cup full-fat coconut milk (or plain coconut yogurt)
  • 2 tablespoons tandoori spice combine (no salt added)
  • 1 tablespoon Diamond Crystal kosher salt  (or 1½ teaspoons tremendous grain salt)
  • 1 tablespoon lemon juice

Sheet Pan Tandoori Hen

  • 1 tablespoon avocado oil (or fats of selection)
  • 1 small cauliflower (2 kilos or much less, minimize into florets)
  • 1 small purple onion (minimize into skinny wedges)
  • 1½ kilos rooster thighs (boneless and skinless)
  • ¼ cup minced contemporary cilantro (non-obligatory)
  • 1 lemon (minimize into wedges (non-obligatory))
  1. Warmth oven to 450 F or 425 F convection with the rack within the center.

  2. Whisk collectively the coconut milk, tandoori spice, salt, and lemon juice in a 2-cup measuring cup. (Obtained a bottle of Nom Nom Paleo Tandoori? Simply measure out 1 cup of it instead of making your personal marinade!)

  3. Use a pastry brush to evenly unfold the avocado oil over the underside of a rimmed baking sheet. (You’ll be able to skip this half and line your pan with parchment paper or foil—your ensuing dinner gained’t brown as a lot, however clean-up will likely be a breeze.)

  4. Place the cauliflower and onions in a big bowl and pour in half of the tandoori marinade. Toss nicely to coat.

  5. Shake off the surplus marinade and organize the cauliflower and onions on the greased baking sheet.

  6. Add the rooster thighs to the bowl and pour within the remaining marinade. Toss nicely to coat evenly with the tandoori marinade.

  7. Prepare the thighs in a single layer on the sheet pan with the cauliflower.

  8. Pop the sheet pan dinner within the oven and roast for 25 to 35 minutes, flipping the cauliflower and rotating the tray 180° on the midway level.

  9. The sheet pan dinner is completed when the cauliflower is tender and browned and the rooster is cooked via (a meat thermometer ought to learn 165°F within the thickest a part of the thigh or 150°F if utilizing rooster breasts).

  10. Sprinkle on the minced cilantro and serve with lemon wedges. Dig in!

  • If you happen to’re utilizing bottled Nom Nom Paleo Tandoori, simply substitute 1 cup of it for the marinade! The Tandoori marinade can solidify within the fridge, simply take it out for 30 minutes earlier than you utilize it to loosen it up!
  • You’ll be able to retailer the leftovers within the fridge for as much as Four days and within the freezer for as much as Four months.
  • You’ll be able to experiment with totally different vegetable mixtures. I really like utilizing Brussels sprouts and broccoli on this dish!

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Sheet Pan Tandoori Hen

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