Simply Satisfying Curried Chicken and Vegetable Bake Recipe Is A One-Pan Wonder
A spiced right feast perfect for any night of the week
I’m a huge fan of sheet pan suppers. They usually prep up fast and they make cleanup a snap. And this Curried Chicken and Vegetable Bake recipe is no exception. Spiced-just-right chicken bakes up golden delicious alongside plenty of veggies — and it’s served atop cauliflower rice. Best of all, with only 273 calories and just 9 grams of fat it’s a meal that’s as slimming as it is satisfying.
If you’re trying to cut back on carbs riced cauliflower is a great alternative to regular white rice. This grain-alternative has a mild flavor that pairs deliciously with almost anything. Plus, it really shines when seasoned with fragrant spices. We mix it with plenty of garlic and curry powder, then roast it before adding the cooked chicken and other vegetables. For the finish, pistachios add a nutty note, while pomegranate arils give the dish a sweet-tart pop. Toss it together for yourself then let us know what you think.
Yields
Total Time
Prep Time
Cook Time
Ingredients
- 1 lb. green beans, trimmed
- 1 lb. baby carrots, trimmed, halved
- 3 fresh beats (9 oz.), peeled, thinly sliced
- 1 Tbs. olive oil
- 2 tsp. curry powder
- 3/4 tsp. salt
- 1/4 tsp. pepper
- 4 boneless, skinless chicken breast halves (1 1/2 lbs.)
- 2 (12 oz.) pkgs. frozen riced cauliflower
- 2 cloves grlic, minced
- 1/2 cup fresh cilantro leaves
- 1/4 cup lightly salted shelled pistachios
- 2 Tbs. pomegranate seeds
- Lime wedged (optional)
Instructions
PrintHeat oven to 425°F. Coat 17 1/4" x 11 1/2" rimmed baking sheet with cooking spray. In bowl, combine green beans, carrots, beets, oil, 1/2 tsp. curry powder, and 1/4 tsp. salt; toss well. Spread over half of baking sheet. Sprinkle all sides of chicken with 1/4 tsp. salt and pepper; place on other side of baking sheet. Roast 15–20 min. or until chicken is no longer pink in centers.
Meanwhile, combine cauliflower rice and garlic with remaining curry powder and salt. Transfer chicken and vegetables to plate; tent with foil to keep warm. Spread cauliflower in single layer over baking sheet. Roast 15 min. or until tender. Slice chicken; serve over cauliflower with vegetables. Sprinkle with cilantro, pistachios, and pomegranate seeds. If desired, garnish with lime wedges before serving.
Nutrition
- Calories: 273
- Total Fat: 9 gram
- Saturated Fat: 1 gram
- Protein: 29 gram
- Carbohydrates: 22 gram
- Fiber: 9 gram
- Cholesterol: 63 mg
- Sugar: 11 gram
- Sodium: 443 mg
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