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Tandoori chicken and cauliflower bake recipe

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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
Healthy

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)

2 of your 5-a-day and high in protein

Each serving contains

Energy
1745kj
416kcal 21%
Fat
17g 24%
Saturates
4g 21%
Sugars
10g 11%
Salt
0.9g 15%

of the reference intake
Carbohydrate 22.7g Protein 39.8g Fibre 8.9g

Method

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.
Toss the leek and lentils together and scatter over the base of a roasting tray.
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.
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.

See more Chicken recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.