This easy weeknight-friendly sheet pan tandoori chicken is perfect with a bright and fresh green chutney and cucumber yogurt raita!
Happy Monday! I'm back at work after a lazy weekend at home. If this post was going out last Monday, I would have called it a Netflix and chill kinda weekend, but my husband recently informed me that is a euphemism and not actually watching Netflix while chilling. Felt pretty awkward when I remembered all the times I invited friends over for Netflix and chill....and very grateful they didn't take me up on the offer! (Don't know what I'm talking about?? You're not alone. This article will catch you up to speed. 😬)
Friday night the hubs and I watched Hidden Figures which was SO good. Octavia Spencer is one of my absolute favorite people on the planet. We're trying to watch as many Oscar films as possible before the awards...umm and I just looked a the list and we are WAY behind. So far we've scratched Hidden Figures and Moonlight off the list. Apparently we have a thing for movies with Janelle Monae and Remy from House of Cards. Next are Jackie, Arrival and Fences. Any others I should see?
Saturday night we went out to try a new Peruvian restaurant with a couple friends (on Rosewood across from Marcos pizza for my Cola pals). I visited Peru almost 10 years ago and Scott is going with some friends this year, so I wanted to introduce him to Peruvian cuisine. We're also trying to do one new thing in Columbia every week, so this was our one thing for the week. I had lomo saltado, their stir fried steak with chilies, onion and tomato that you can get literally everywhere in Peru, and spaghetti in huancaina sauce. Peruvian food is so random - they have a ton of immigrants from Italy and Asia and like to throw spaghetti and soy sauce into all these traditional South American foods - but somehow it works.
Sunday I got a nice easy workout in. I haven't been very active since before the holidays and my body is definitely feeling it. I'm doing that thing where I start out slow with short runs around the neighborhood and 15-20 minute yoga sessions. Will add on more as I feel like it, but for now, keeping it easy.
Speaking of easy, that's exactly what this recipe for one pan tandoori chicken and butternut squash is. I'm a big fan of sheet pan cooking, especially chicken and vegetables since the fat from the chicken adds a ton of flavor to the veggies. To save time, skip the homemade sauces and purchase harissa, tahini sauce (I love the green tahini from Trader Joe's), chutney or tzatiki.
If you've got other easy one-pan dishes, feel free to drop a link to a recipe in the comments below!
One Pan Tandoori Chicken and Vegetables with Green Chutney and Cucumber Yogurt Sauce
Author: Rachael Hartley, RD, LD, CDE, CLT
Serves: Serves 4-6
I used mini-butternut squash, which are probably hard to find.
Chicken and Vegetables
- 1 medium butternut squash, peeled and cut into 1/2-inch thick slices
- 1 red onion, cut into 1/2-inch chunks
- 1 head cauliflower, trimmed and cut into florets
- 3 tablespoons extra virgin olive oil, divided
- 1 1/2 lb boneless, skinless chicken thighs
- 1 tablespoon tandoori spice
- 1½ packed cups cilantro
- ½ packed cup mint
- 1 shallot, minced
- 1 dried red chili or ¼ teaspoon crushed chili flakes
- Juice of 1 lime
- ¼ cup coconut cream
- 1 tablespoon olive oil
- 1 teaspoon honey
Cucumber Yogurt Sauce
- ½ cucumber, grated
- 1 clove of garlic, minced
- 1 lemon
- 3/4 cup plain Greek yogurt
- Preheat oven to 400 degrees.
- Toss vegetables together with 2 tablespoons olive oil in a large bowl. Season with salt and black pepper. Spread evenly on 2 large baking sheets.
- Rub chicken with tandoori spice. Season with salt and black pepper. Place chicken over the vegetables and drizzle with remaining tablespoon of olive oil.
- Place in the oven and roast for 30 minutes until chicken is cooked through and vegetables are tender. If the vegetables could use more cooking, remove the chicken and throw them back in the oven to continue caramelizing.
- Meanwhile, while chicken is cooking, make the chutney and yogurt sauce. Blend all the chutney ingredients together in a food processor until creamy. Season with salt. Scrape out into a bowl and set aside until ready to use.
- In a bowl, whisk together cucumber yogurt sauce ingredients. Season with salt to taste.
- Serve chicken and vegetables with chutney and yogurt sauce.