Tandoori Chicken with Roasted Cauliflower Pilaf

  • Serves 4
  • Preparation Time: 20 minutes
  • Cooking Time: 40 minutes
  • 400° F

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Ingredients

Adjust Servings:
1 pound boneless, skinless chicken thighs
Marinade
1 teaspoon dry ginger
1 teaspoon garlic powder
1 teaspoon dry cumin
1 teaspoon turmeric
1 teaspoon paprika
1/2 teaspoon cayenne
1/2 teaspoon ground cinnamon
1/2 cup plain Greek yogurt
Pilaf
2 cups small cauliflower florets
1 tablespoon olive oil
1 teaspoon curry powder
1 cup basmati rice cooked (1/2 cup uncooked)
1 cup frozen peas
2 tablespoons fresh mint chopped

Nutrient Analysis

PER SERVING:

1/4 recipe


RENAL EXCHANGE:

4 Protein + 1 Starch + 1 Vegetable


Calories
302Kcal
Protein
30g
Carbohydrates
24g
Fibre
4g
Total Fat
10g
Saturated Fat
2g
Cholesterol
96mg
Sodium
169mg
Potassium
607mg
Phosphorus
318mg

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A classic food from the Indian subcontinent and a new way to enjoy chicken!

Marinade for 1-24 hours

Ingredients

  • Marinade

  • Pilaf

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Preparation

1
Done

In a bowl, combine all ingredients for the marinade. Massage the chicken thighs into the marinade. The marinade will be quite thick. Cover the bowl and let the chicken marinate in the refrigerator for 1-24 hours.

2
Done

Preheat oven to 400° F. Line a baking tray with parchment paper.

3
Done

Heat a large non-stick skillet over high heat. Sear both sides of the chicken thighs. Place them on the baking tray.

4
Done

In a mixing bowl, toss the cauliflower florets with the olive oil and curry powder. Place them on the baking tray with the chicken thighs.

5
Done

Roast the chicken thighs and cauliflower for approximately 30 minutes. The internal temperature of the chicken should be of 165° F and the cauliflower should start to brown.

6
Done

Cook the basmati rice according to package instructions.

7
Done

Remove the baking tray from the oven. Prepare the pilaf by combining the cauliflower, the cooked rice, frozen peas, and chopped fresh mint in the skillet and sauté until warmed.

8
Done

Serve the chicken with the pilaf.

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