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Tandoori chicken and cauliflower bake recipe

Tandoori chicken and cauliflower bake

Created by The Tesco Recipes team

Roast tandoori-spiced chicken thighs on a bed of lentils and leeks and serve topped with sweet pomegranate and fragrant coriander for a fresh, vibrant meal. This weeknight winner is also high in protein and provides 2 of your 5-a-day!

See method
  • Serves 4
  • Takes 50 mins
  • 416 calories / serving

Ingredients

  • 1 tbsp cumin seeds
  • 1 large leek, trimmed and thinly sliced
  • 400g tin green lentils, drained and rinsed
  • 100g 0% fat Tesco Finest Greek-style yogurt
  • 2 tbsp mild tandoori curry powder
  • 1 tbsp garlic & ginger paste
  • 600g pack boneless, skinless chicken thighs, excess fat discarded, larger thighs halved
  • 400g pack cauliflower & broccoli florets
  • 1 reduced-salt chicken stock cube, made up to 150ml
  • 20g fresh coriander, chopped
  • 80g pomegranate seeds
  • 1 lime, cut into wedges
  • 4 roti, warmed, to serve (optional)

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Each serving contains

Energy
1745kJ 416.0kcal
21%
Fat
17g
medium24%
Saturates
4g
low21%
Salt
0.9g
low15%
Sugars
10g
low11%

of the Reference intake

Carbohydrate 22.7gProtein 39.8gFibre 8.9g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C and toast the cumin seeds on a baking tray for 2-3 mins until fragrant. Set aside.
  2. Toss the leek and lentils together and scatter over the base of a roasting tray.
  3. In a bowl, mix the yogurt, curry powder, garlic & ginger paste and cumin seeds together until well combined. Toss through the chicken, cauliflower and broccoli. Arrange in a single layer over the leek and lentils and roast for 30 mins until lightly golden. Pour over the stock and roast for a further 8-10 mins until the chicken is cooked through.
  4. Scatter over the coriander and pomegranate seeds; serve with lime wedges and roti, if you like.
  • Tip: To get ahead, cover and marinate the chicken, cauliflower and broccoli for up to 24 hours in the fridge.

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