Curried Chicken with Sweet Potatoes & Cauliflower

7 Reviews
From: EatingWell Magazine Fall 2002

Boneless, skinless chicken thighs, with a little help from the well-seasoned yogurt marinade, remain moist and tender when oven-roasted. Hint: Soaking the prepared vegetables in ice water for 15 minutes before roasting will hydrate them, making them more moist and tender when cooked.

Ingredients 4 servings

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  • 3/4 cup nonfat plain yogurt
  • 1 teaspoon Madras-style curry powder, (see Ingredient note)
  • 1 teaspoon ground coriander
  • 1 teaspoon ground ginger
  • 1 clove garlic, minced
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon cayenne pepper
  • 8 boneless, skinless chicken thighs, (about 1 1/2 pounds), trimmed (see Tip)
  • 1 sweet potato, (about 1 pound), peeled and cut into 1/2-inch cubes
  • 3 cups cauliflower florets, (1 small head) or broccoli florets
  • 1 tablespoon extra-virgin olive oil
  • Freshly ground pepper, to taste
  • 1/4 cup chopped unsalted dry-roasted peanuts, or cashews
  • 1/4 cup loosely packed cilantro leaves

Preparation

  • Active

  • Ready In

  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.
  • Ingredient Tip: Madras-style curry powder is hotter than standard curry powder. You can find it in specialty stores.
  • Tip: You can purchase chicken thighs that have already been boned and skinned in most supermarkets. They can be quite fatty, so trim carefully. If you cannot find boneless, skinless chicken thighs, substitute bone-in thighs and pull off the skin. In Step 3, roast chicken for 10 minutes before adding the vegetables.
  • Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.

Nutrition information

  • Per serving: 572 calories; 26 g fat(6 g sat); 7 g fiber; 34 g carbohydrates; 52 g protein; 75 mcg folate; 154 mg cholesterol; 13 g sugars; 0 g added sugars; 22027 IU vitamin A; 64 mg vitamin C; 182 mg calcium; 4 mg iron; 655 mg sodium; 1179 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 1/2 vegetable, 6 lean meat, 1 1/2 fat

Reviews 7

February 28, 2012
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By: EatingWell User
Delicious and Healthy Recipe I love this recipe. It has become a recipe that I prepare on a regular basis. I usually don't care much for sweet potatoes, but they go perfect with this dish. The yogurt and spice mixture are delicious. Pros: Makes a complete meal. Tastes great left over. Cons: Meat has to marinate for a few hours for best results.
October 22, 2011
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By: kac332
Good! I made this last night and enjoyed it! I did make changes however. I roasted the sweet potato and cauliflower on a baking sheet with only salt,pepper, lightly sprayed with oil for 15 mins, stir, then 15 more mins. I did use the tip to soak the veggies in water prior to baking and they turned out very tender! I only marinated the boneless/skinless thighs in the yogurt mixture for only 30 mins (too hungry to wait). When there was about 15 mins left for the veggies to cook I put oil in a skillet and over med high heat cooked the thighs on the stove top and flipped once, cooking with lid on. They turned out very juicy and the oil (maybe a tbsp?) and the yogurt made it saucier. I also served with brown rice. We really liked it. I was nervous it would turn out dry like some other members said, and was really worried because when I take liberties with a recipe it doesn't always turn out for the best! I'm sure the calorie count was higher for my version but I wasn't too concerned. The yogurt sauce is SO good, nice blend of flavor and some heat from the cayenne. Great way to use the cauliflower and sweet potatoes from our farm share, and chicken thighs are nice and cheap!
March 24, 2010
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By: EatingWell User
My family and I really liked this recipe especially the roasted cauliflower and sweet potatoes! We didn't have the peanuts but they weren't missed. Adding the cilantro is a nice touch of flavor at the end.
March 03, 2010
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By: Patrick Demasco
Very tasty but dry; this is the second recipe used from this site. Other was okra-chick pea tangine which was also flavorful but dry. Vegetables were well cooked with the recipe.
January 17, 2010
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By: EatingWell User
This is one of my favorite recipes from The Essential EatingWell Cookbook. I have made it several times (even when I have not had cilantro or peanuts on hand), and have never had to microwave the vegetables after baking them with the chicken. Not sure why it didn't turn out for the first poster, but this dish is fantastic and very flavorful.
October 15, 2009
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By: EatingWell User
A disaster. Did anyone cook this before putting it on your site. I had to put the veggies after an hour in the microwave. Then my husband pushed the plate away from the table and said 'THIS IS ALL i CAN EAT". And he always appreciates what I cook. I liked the idea of the curry, etc. but it did not turn out. I do not recommend it. In fact, given the effort , I would avoid it like the plague.
September 21, 2009
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By: EatingWell User
Great new dish - I would prefer it to be saucy, but it was flavorful and a nice change with the roasted cauliflower. Would skip the peanuts next time, surprisingly. Halen, Louisville, CO