Tandoori Chicken and Cauliflower is a delightful and nutritious dish that combines bold flavours with wholesome ingredients. Tandoori is rooted in Indian cuisine. Well this recipe is a modern, healthy twist on the traditional tandoori method. It’s perfect for those who want to enjoy a satisfying meal without compromising on health. This dish offers a lovely balance of lean protein, hearty vegetables, and aromatic spices.
The key to this dish lies in its marinade, which uses yogurt and tikka paste. Yogurt, a common ingredient in Indian cooking, not only tenderises the chicken but also adds a creamy texture that mellows the spices. Tikka paste brings a rich and vibrant combination of spices such as cumin, coriander, and chilli, giving the chicken and cauliflower a deep, smoky flavour.
The cooking process is straightforward yet effective. The sliced chicken breasts and cauliflower florets are tossed in the yogurt and tikka mixture. By roasting the cauliflower first, you ensure that it achieves a perfect, slightly charred exterior while remaining tender on the inside. Adding the chicken halfway through cooking helps the meat to retain its juiciness, resulting in a succulent, flavoursome dish. The browning of the cauliflower and chicken brings out their natural sweetness, which contrasts beautifully with the spiced marinade.
No tandoori is ever served without a delicious herby raita. It’s simply made by combining grated cucumber, mint, and coriander with yogurt. The raita serves as a cooling complement to the spiced chicken and cauliflower. Its fresh and zesty taste provides a perfect balance, enhancing the overall dining experience. The dish is completed with lightly toasted wholemeal pittas, which add a satisfying crunch.
Tandoori Chicken and Cauliflower is a well-rounded meal, offering an exciting fusion of flavours and textures. Whether for a family dinner or a casual lunch, it promises both nourishment and enjoyment.
To complement Tandoori Chicken and Cauliflower, consider serving a fragrant side of basmati rice or a lightly spiced pilaf to soak up the flavours of the dish. A simple cucumber and tomato salad dressed with lemon juice would add freshness and acidity, balancing the richness of the tandoori is easy, quick and full of flavour. You could also serve naan or chapati for a more traditional Indian accompaniment, perfect for scooping up the chicken and raita.
Tandoori Chicken and Cauliflower
Tandoori Chicken and Cauliflower is a flavourful dish where chicken and cauliflower are marinated in yogurt and tikka paste, then roasted until tender and slightly charred. The yogurt marinade tenderises the meat and vegetables, adding depth to the spices while creating a smoky, aromatic flavour. It’s served with a refreshing herby raita made from grated cucumber, mint, and coriander which balances the heat of the tandoori with a cooling, zesty touch.
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Servings: 2 People
Calories: 460kcal
Ingredients
- 300 ml yogurt low-fat plain
- 1 tbsp tikka paste curry
- 2 large chicken breasts
- 300 g cauliflower florets
- 10 cm cucumber
- 2 tbsp fresh mint chopped
- 2 tbsp fresh coriander chopped
- 2 mini pittas wholemeal
Instructions
- Preheat oven to 190°C/gas 5. In a large bowl, stir together 150ml (1/2) of the yogurt and paste.300 ml yogurt, 1 tbsp tikka paste
- Cut each chicken breast into four pieces and add to the sauce with the cauliflower. Toss to combine.2 large chicken breasts, 300 g cauliflower
- Oil a baking sheet and spread out the cauliflower. Cook in the oven for 10 mins. Add the chicken and cook for a further 15 mins until tender and browning.
- For the herby raita, grate the cucumber, then cup in your hands and squeeze to remove as much liquid as possible. Put in a bowl with the remaining (other 1/2) of the yogurt. Finely chop the mint and coriander and stir into the yogurt.300 ml yogurt, 10 cm cucumber, 2 tbsp fresh mint, 2 tbsp fresh coriander
- 2 mini pittas
Nutrition
Calories: 460kcal | Carbohydrates: 38g | Protein: 58g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.03g | Cholesterol: 152mg | Sodium: 399mg | Potassium: 1664mg | Fiber: 4g | Sugar: 32g | Vitamin A: 311IU | Vitamin C: 78mg | Calcium: 297mg | Iron: 2mg
