Better Nutrition August 2020

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RECIPE 4 HEALTH * Sheet-Pan Tandoori Chicken Serves 4 Don’t skip the cilantro and lemon juice. They are the final touches that will transport you to a faraway place. Serve with brown rice or a steaming plate of naan with Greek yogurt for dipping. 1¾ lbs. bone-in, skin-on chicken parts (any mix of thighs, drumsticks, and breasts; wings not recommended) ½ cup nonfat Greek yogurt 4 cloves garlic, minced (about 4 tsp.) 1 Tbs. minced fresh ginger 1 Tbs. ground cumin 2½ tsp. chili powder, divided 1½ tsp. kosher salt, divided 1 15-oz. can reduced sodium chickpeas 1 small head cauliflower, chopped into ¾-inch wide florets (about 4½ cups) 1 sweet potato, peel-on, cut into ¾-inch cubes (about 2 cups) 1½ Tbs. extra virgin olive oil 1 tsp. ground turmeric 1 large lemon, halved Freshly chopped cilantro 1. Remove skin from chicken. Cut breasts in half crosswise, if using. 2. To large resealable plastic bag, add yogurt, garlic, ginger, cumin, 1 tsp. chili powder, and 1 tsp. salt. Seal bag to remove air, and squish ingredients together until combined. Add chicken to bag, seal, and shake to coat. Refrigerate at least 30 minutes, or up to 24 hours. 3. Preheat oven to 425°F and place rack in center. Line large-rimmed baking sheet with aluminum foil and coat generously with nonstick cooking spray. 46 • AUGUST 2020 eating clean made easy A Taste of India Looking for something different? Try this creative take on the classic Indian dish from Erin Clarke’s The Well Plated Cookbook. make it! BY ERIN CLARKE Tandoori chicken is a warmly spiced, juicy chicken dish cooked at a high temperature in a clay oven. But if a trip to India is not in your near future, how can you satisfy your craving for tandoori chicken at home? Make a sheet pan rendition! This version is cooked in the oven, and the spices are available at any health food or grocery store. While it’s not 100 percent authentic, the robust mix of spices and tenderness of the chicken resemble dishes abroad and at Indian restaurants. Sweet potato, cauliflower, and chickpeas are added to make this an all-in-one meal. 4. Drain and rinse chickpeas, and pat dry with paper towels, removing any loose skins. Place chickpeas in large mixing bowl. 5. Add cauliflower and sweet potato to bowl with chickpeas. Drizzle with olive oil, and sprinkle with remaining chili powder, turmeric, and remaining salt. Toss to evenly coat, and spread into single layer on prepared baking sheet. 6. Remove chicken from bag, and shake off any excess marinade. Arrange piece on top of vegetables, and bake 15 minutes. Remove pan from oven and carefully stir veggies around to promote even cooking. Return pan to oven, and bake 15–20 minutes more, until chicken reaches internal temperature of 165°F and juices run clear when sliced. 7. Squeeze lemon over chicken and veggies, sprinkle with cilantro, and serve. Per serving: 620 cal; 49g prot;34g total fat (9g sat fat); 29g carb; 145mg chol; 1090mg sod; 9g fiber; 7g sugar Excerpted from The Well Plated Cookbook by Erin Clarke with permission of Avery, an imprint of Penguin Publishing Group, a division of Penguin Random House LLC. Copyright © Erin Clarke, 2020. Photo: Courtesy of Avery⁄Penguin Random House
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