The Healthy Bite - Curried Chicken With Sweet Potatoes and Cauliflower Recipe

No more dry chicken! With a little help from the well-seasoned yogurt marinade, these boneless chicken thighs remain moist and tender when oven-roasted.

Healthy Recipes

Quick Info:

Servings

Contains Nuts

Contains Dairy

Nutritional Info (Per serving):

Calories: 473, Saturated Fat: 6g, Sodium: 655mg, Dietary Fiber: 7g, Total Fat: 26g, Carbs: 34g, Cholesterol: 154mg, Protein: 52g

Carb Choices: 2

Prep Time: 4 h 20 mins

Cook Time: 30 mins

Total Time: 4 h 50 mins

Ingredients

3/4 cup(s) yogurt, fat-free plain
1 teaspoon curry powder, Madras-style
1 teaspoon coriander, ground
1 teaspoon ginger, ground
1 clove(s) garlic, minced
3/4 teaspoon salt, divided
1/4 teaspoon pepper, cayenne
1 1/2 pounds chicken, thighs, boneless, skinless, 8 thighs, trimmed
1 pounds potato(es), sweet, peeled and cut into 1/2 inch cubes
3 cup(s) cauliflower, florets (1 small head), or broccoli florets
1 tablespoon oil, olive, extra virgin
pepper, black ground, to taste
1/4 cup(s) nuts, dry-roasted, unsalted cashews, chopped (or unsalted, dry-roasted peanuts)
1/4 cup(s) cilantro, fresh, loosely packed leaves

Preparation

1. Combine yogurt, curry powder, coriander, ginger, garlic, 1/2 teaspoon salt and cayenne in a shallow glass dish; mix to blend. Reserve 1/4 cup of this mixture; cover and refrigerate. Add chicken to the remaining yogurt mixture and turn to coat. Cover and marinate in the refrigerator for at least 4 hours or overnight.

2. Preheat oven to 450°F. Lightly coat a large rimmed baking sheet with cooking spray.

3. Remove the chicken from the marinade and place on the prepared baking sheet. Toss sweet potato with the reserved yogurt mixture in a medium bowl and place on the baking sheet. Toss cauliflower with oil in a medium bowl and add to the baking sheet. Season vegetables with the remaining 1/4 teaspoon salt and pepper. Roast chicken and vegetables, uncovered, for 15 minutes.

4. Carefully turn the chicken over and stir the vegetables. Roast until the vegetables are tender and chicken is cooked through, 10 to 15 minutes more.

5. Arrange chicken and vegetables on a platter or individual plates and garnish with peanuts (or cashews) and cilantro.

Recipe source eatingwell.com

Insurance and Wellness Blog