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Sheet Pan Indian Chicken and Broccoli
with cauliflower rice / herb yogurt sauce

Active: 30 min Total: 45 min

Our community members are always requesting more sheet pan meals! These weeknight-friendly meals give you time to get the kitchen cleaned up while everything roasts together on one pan. This Indian-inspired variation is served with cauliflower rice and a tangy herb yogurt sauce for added flavor.

Tags

Ingredients

Servings:
4
Metric
Indian Curry Spice Mix:
  • Garam masala - 2 tsp
  • Curry powder, mild - 2 tsp
  • Cumin - 1 tsp
  • Coriander, ground - 1 tsp
  • Salt - 1/2 tsp
Indian Chicken with Broccoli:
  • Broccoli florets - 10 oz, chopped
  • Garlic - 2 cloves, chopped
  • Limes - 1, wedges
  • Chicken thighs, boneless and skinless - 1 1/2 lbs
  • Oil, cooking - 1 Tbsp + 1 Tbsp
Cauliflower Rice:
  • Cauliflower florets - 10 oz (look for pre-chopped “riced" cauliflower from the produce or freezer section)
  • Butter - 1 1/2 Tbsp
Herb Yogurt Sauce:
  • Cilantro - 1 Tbsp, chopped
  • Yogurt, plain or Greek - 1 cup
  • Honey - 1 tsp
  • Lemon juice - 1 Tbsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. Broccoli / Garlic - (If prepping right before cooking, get oven heating first.) Prep as directed and combine. (Can be done up to 5 days ahead)
  2. Make spice mix - Combine garam masala, curry powder, cumin, coriander, and salt. (Can be done up to 5 days ahead)
  3. Make herb yogurt sauce - Chop cilantro. Combine cilantro, yogurt, honey, and lemon juice. Season with some salt and pepper. (Can be done up to 5 days ahead)
  4. Cauliflower rice - (If making Wednesday’s meal, prepare cauliflower for that night at the same time; skip this step if you purchased pre-chopped “riced cauliflower.”) Pulse florets in a food processor until broken up into ‘rice’-sized bits. (Can be done up to 5 days ahead)
  5. Limes - Slice into wedges. (Can be done 1 day ahead)
  6. Chicken - Tenderize chicken with a fork and cover on all sides with spice mix. (Can be done 1 day ahead)

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Make

  1. Heat oven to 400F / 204C.
  2. Toss broccoli and garlic with first part of cooking oil and spread out on a sheet pan.
  3. Heat a skillet with second part of cooking oil over medium heat. Add chicken to heated oil. Sear on both sides until golden brown, 2 to 3 minutes per side.
  4. Transfer chicken to sheet pan with broccoli. Wipe out skillet and set it aside for cooking cauliflower rice.
  5. Roast chicken and broccoli for 15 to 25 minutes, until broccoli is tender and chicken reaches 165F / 74C degrees.
  6. Return skillet to medium heat. Add butter and then cauliflower rice to melted butter. (Note: If making Wednesday’s meal, cook cauliflower for that meal at the same time.)
  7. Saute cauliflower rice just until tender, 3 to 5 minutes. Season with some salt.
  8. Serve chicken and broccoli over cauliflower rice (reserve half if doubled). Add lime wedges on the side and spoon herb yogurt sauce over everything. Enjoy!

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Reviews

Ratings

Original (54)
Gluten-free (5)
Paleo (9)
Vegetarian (11)

42 reviews

New fave! Only modification was slicing the garlic instead of chopping.

By: Michelle
Posted: May 21, 2019
Diet: Original
0 Helpful

4.5 - yummy chicken but the mango salsa was just okay. Should have made a bit of the yogurt sauce. Sounds good.

By: Liz
Posted: May 21, 2019
Diet: Paleo
0 Helpful

Should have added garbanzos as suggested. Very popular. Was really glad we made both vegetarian and paleo because having both mango salsa and yogurt sauce was great.

By: Caitlin
Posted: May 21, 2019
Diet: Vegetarian
0 Helpful

Prefer to eat vegetarian but made this because my family is tired of sweet potatoes. We all always love chicken thighs too. Also excited about the mango salsa (with green pepper instead of jalapeños) instead of tomato/cucumber salad.

By: Shawn
Posted: May 21, 2019
Diet: Paleo
0 Helpful

Holy cow! I really loved this. At first I went light with the yogurt, then quickly realized more was much better. Perfectly filling, and I’m excited for leftovers tomorrow!

By: Jack
Posted: May 21, 2019
Diet: Original
0 Helpful

Really liked this one! Next time I'll probably triple the spices to fully coat the chicken, but other than that it needs no changes. Pretty excited for my leftovers tomorrow at lunch.

By: Aaron
Posted: May 21, 2019
Diet: Original
0 Helpful