Sheet pan curry chicken thighs and cauliflower
Yogurt-marinated curry chicken and charred cauliflower roast together into a bright, warmly spiced dinner that’s light but filling.
- 45 min total
- 15 min hands-on
- Anyone can make this
- Serves 4
- About $3.13 a serving
- 360 calories
- Good the next day
Dolly says: Make the full amount. It’s just as good for lunch the next day.
Ingredients
For 4 servings.
- ½ cup plain Greek yogurt
- 4 tsp curry powder, divided
- 1 tsp garam masala
- 3 cloves garlic, minced
- 1 tsp fresh ginger, grated
- 1 lemon, half juiced, half cut into wedges
- 1½ lb boneless chicken thighs, about 6 thighs
- 1 cauliflower, cut into florets
- 1 red onion, cut into wedges
- ¼ cup cilantro, chopped (optional)
- 2 naan, warmed (optional)
From your pantry
- 1½ tsp salt, divided
- 2 tbsp olive oil
Each serving has about 360 calories, 41 g protein, 16 g carbs and 15 g fat, and costs about $3.13 at typical US grocery prices. Both are estimates from what the recipe uses.
Missing something?
- No plain Greek yogurt? Plain yogurt or sour cream works.
- No lemons? Limes work.
- No boneless chicken thighs? Chicken breasts or chicken tenderloins work.
- No red onions? White onions or yellow onions work.
- No cilantro? Fresh parsley works.
Steps
Tap an underlined word for a quick explanation.
the oven to 425°F and line a large with .
Preheat. Preheating means turning the oven on before you start, so it’s fully hot when the food goes in. Food that starts in a cold oven cooks unevenly and doesn’t brown the same.
How you’ll know: The oven beeps or its light clicks off, usually 10 to 15 minutes after you turn it on.
Sheet pan. A sheet pan is a flat metal baking tray with a low rim all the way around. The rim catches juices, and the wide surface lets food spread out and brown.
How you’ll know: Everything fits in one layer with a little space between the pieces.
Parchment paper. Parchment paper is a nonstick, oven-safe paper for lining pans. Food lifts right off and cleanup is easy, but don’t swap in wax paper or put parchment under the broiler.
How you’ll know: It lies flat in the pan, and the food slides off when you lift it.
the yogurt, 1 tablespoon of curry powder, the garam masala, garlic, ginger, lemon juice and 1 teaspoon of salt in a bowl. Add the chicken and turn to coat.
Stir. Stirring means moving food around with a spoon or spatula so it cooks evenly and doesn’t stick. Unless the recipe says constantly, every so often is plenty, and it gives food time to brown.
How you’ll know: When you drag the spoon across the bottom, nothing is sticking or scorching.
Dolly’s tip: The yogurt makes the chicken extra tender. You can do this in the morning and keep it covered in the fridge.Food safety: Wash your hands, the board and the knife with hot soapy water after touching raw meat, and don’t rinse raw chicken in the sink.
the cauliflower and onion on the pan with the oil, the last teaspoon of curry powder and ½ teaspoon of salt, and 10 minutes.
Toss. Tossing means gently lifting and turning food so everything gets coated, like pasta in sauce or vegetables in oil. It coats every piece evenly without mashing anything.
How you’ll know: Every piece looks glossy or evenly coated, with no dry spots hiding underneath.
Roast. Roasting means cooking in a hot oven, around 400°F to 450°F, usually spread out on a sheet pan. The dry heat browns the outside and brings out sweetness, especially in vegetables.
How you’ll know: The edges are browned and a little crisp, and a fork slides easily into the thickest piece.
Timer: 10 min
Push the vegetables to the sides and lay the chicken in the middle, letting extra drip off.
Marinate. Marinating means letting food sit in a flavorful liquid, called a marinade, before you cook it. Always marinate in the fridge, and never reuse marinade from raw meat unless you boil it first.
How you’ll know: The food is coated all over, sealed in a bag or covered dish, and chilling in the fridge.
20 to 22 minutes, until the cauliflower is at the edges and the thickest thigh reads 165°F.
Roast. Roasting means cooking in a hot oven, around 400°F to 450°F, usually spread out on a sheet pan. The dry heat browns the outside and brings out sweetness, especially in vegetables.
How you’ll know: The edges are browned and a little crisp, and a fork slides easily into the thickest piece.
Char. Charring means cooking over very high heat until some spots turn black. Those dark spots add a smoky, slightly bitter flavor that balances sweet or rich food.
How you’ll know: You see black spots and blisters in places, while most of the surface keeps its own color.
Timer: 21 min
Food safety: Chicken and turkey are done at 165°F in the thickest part. A thermometer is the only sure check. Without one, cut into the thickest piece: it should be white all the way through, with no pink.
Scatter the cilantro over and serve with lemon wedges and warm naan.
Plan this in Dollop, and get the grocery list
Dollop puts this dinner on a night that suits your week, lists only what you still need to buy, and walks you through each step while you cook.
