Tandoori chicken skewers with roasted vegetables
1
Points®
Total time: 2 hr 50 min • Prep: 20 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
To skip the skewers, place the chicken pieces on top of the vegetables and roast, stirring the chicken instead of turning the skewers.
Ingredients
Plain fat free yogurt
¼ cup(s)
Fresh ginger
2 tsp, grated, peeled
Garlic
2 clove(s), crushed through press
Garam masala
2 tsp
Ground turmeric
1 tsp
Ground cumin
¾ tsp
Table salt
¾ tsp
Cayenne pepper
¼ tsp
Uncooked skinless boneless chicken thigh
20 oz, 4 (5-ounce thighs), cut 1 1/2-inch pieces
Canola oil
1 Tbsp
Mustard seed
1 tsp
Black pepper
¼ tsp
Uncooked zucchini
1 large, halved lengthwise and cut into 2-inch pieces (about 1/2 pound)
Cauliflower
1 head(s), medium, cut into 12 wedges (about 1 1/2 pounds)
Red onion
1 medium, cut into wedges
Cilantro
4 Tbsp, chopped fresh
Lemon
½ item(s), medium, cut into wedges
Instructions
1
Combine yogurt, ginger, garlic, 1 1/2 teaspoons garam masala, 1/4 teaspoon turmeric, the cumin, 1/2 teaspoon salt, and the cayenne in large zip-close plastic bag. Add chicken, squeeze out air, and seal bag; and turn to coat chicken. Refrigerate at least 2 hours or up to 5 hours.
2
Preheat oven to 425°F. Spray large rimmed sheet pan with nonstick spray. Stir together oil, remaining 1/2 teaspoon garam masala, the mustard seeds, nigella seeds, if using, remaining 3/4 teaspoon turmeric, the pepper, and remaining 1/4 teaspoon salt in large bowl. Add zucchini, cauliflower, and onion and toss to coat. Spread into prepared pan and roast 10 minutes.
3
Meanwhile, remove chicken from marinade; discard marinade. Thread chicken onto 4 (12-inch) metal skewers (if using wooden skewers, soak in water 20 minutes prior to use to prevent charring).
4
Remove pan from oven and place skewers on top of vegetables. Roast 10 minutes. Turn skewers and stir vegetables. Return to oven and continue roasting until chicken is cooked through and vegetables are tender, about 10 minutes longer.
5
Divide vegetables and skewers evenly among 4 plates; sprinkle with cilantro and serve with lemon wedges.
6
Serving size: 1 skewer and 1 cup vegetables
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.