Sheet Pan Indian Chicken and Broccoli
with cauliflower rice / herb yogurt sauce
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.
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 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
- Broccoli / Garlic - (If prepping right before cooking, get oven heating first.) Prep as directed and combine. (Can be done up to 5 days ahead)
- Make spice mix - Combine garam masala, curry powder, cumin, coriander, and salt. (Can be done up to 5 days ahead)
- 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)
- 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)
- Limes - Slice into wedges. (Can be done 1 day ahead)
- Chicken - Tenderize chicken with a fork and cover on all sides with spice mix. (Can be done 1 day ahead)
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- Heat oven to 400F / 204C.
- Toss broccoli and garlic with first part of cooking oil and spread out on a sheet pan.
- 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.
- Transfer chicken to sheet pan with broccoli. Wipe out skillet and set it aside for cooking cauliflower rice.
- Roast chicken and broccoli for 15 to 25 minutes, until broccoli is tender and chicken reaches 165F / 74C degrees.
- 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.)
- Saute cauliflower rice just until tender, 3 to 5 minutes. Season with some salt.
- 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!