Delicious Meets Nutritious In This Masala Chicken with Cauliflower and Chickpeas Recipe That’s A Supper Sensation
This one-pan dinner is sure to satisfy hungry appetites
I’m always on the lookout for good-for-you-meals that are full of flavor and a breeze to cleanup. That’s why this Masala Chicken with Cauliflower and Chickpeas recipe is a dream come true! It’s a sheet-pan dinner, so it’s easy to toss together. Plus, an easy-from-scratch spice mix adds layers of fast flavor—while a quick pan sauce makes it even more irresistible.
Antioxidant-rich turmeric is also an anti-inflammatory. Here, lean white meat chicken gets rubbed with the turmeric-infused spice blend, then the breasts are roasted on the bone to ensure they turn out tender and juicy. Chickpeas add another dose of protein and plenty of fiber. Cauliflower is high in vitamins like C and K — plus, when roasted, takes on a delicious nutty note. Best of all, this dinner winner is so yummy, you’ll want to make it again and again. Cook along with our video, then leave a comment below.
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Total Time
Prep Time
Cook Time
Ingredients
- 1 head cauliflower (about 2 lbs.), cut into 1½" florets
- 2½ Tbs. olive oil
- ¾ tsp. salt
- 1 lemon
- 1½ tsp. paprika
- ½ tsp. ground cumin
- ½ tsp. ground coriander
- ½ tsp. brown sugar
- ¼ tsp. cayenne pepper
- ⅛ tsp. ground turmeric
- ⅛ tsp. freshly ground black pepper
- 4 pieces bone-in chicken breast (about 12 oz. each)
- 1 cup canned lowsodium chickpeas, drained, rinsed
- 1 tsp. whole cumin seeds
- ¼ cup hot water
- ¼ cup coarsely chopped fresh cilantro leaves
Instructions
PrintHeat oven to 425°F. On rimmed baking sheet, toss cauliflower, 11⁄2 Tbs. oil and 1⁄4 tsp. salt; move to one side of baking pan. Grate enough lemon zest to equal 1⁄2 tsp. Cut lemon into wedges; reserve. Combine lemon zest, paprika, ground cumin, coriander, brown sugar, cayenne pepper, turmeric, black pepper and 1⁄4 tsp. salt. Drizzle chicken with 11⁄2 tsp. oil. Rub spice mixture over chicken and under skin; place on pan beside cauliflower. Cook, stirring cauliflower after 15 min., until meat thermometer inserted into thickest part of chicken registers 165°F, about 30 min. Transfer chicken to plate.
Add chickpeas to bowl that contained spice mixture; stir in cumin seeds and remaining oil and salt. Toss chickpeas and cauliflower; roast until chickpeas are warmed, about 5 min. Divide chicken and cauliflower mixture evenly among plates. Add hot water to pan; scrape up brown bits. Drizzle over chicken. Squeeze some of lemon wedges over each breast; sprinkle with cilantro. Serve with remaining lemon wedges.
This recipe and photo, from Whole in One by Ellie Krieger, originally appeared in our print magazine.
Nutrition
- Calories: 440
- Fat: 16 gram
- Saturated Fat: 3 gram
- Protein: 56 gram
- Carbohydrate: 17 gram
- Fiber: 6 gram
- Cholesterol: 160 mg
- Sugar: 5 gram
- Sodium: 590 mg
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