Recipes

Tandoori Chicken Fillet Tray Bake — A Family-Friendly One-Pan Meal

These tandoori chicken fillets (4 × 8 oz) are marinated in a creamy, spiced yogurt blend and then oven-baked to juicy perfection. Accompanied by roasted vegetables and simple herbed rice, this recipe transforms a basic protein into a satisfying, complete meal that everyone in the family will enjoy.

Ingredients:

For the chicken & sides

• 4 chicken fillets (8 oz each)

• ¼ cup plain Greek yogurt

• 2 Tbsp olive oil or mustard oil

• 1 tsp ground cumin

• 1 tsp garam masala

• 2 tsp paprika (for colour and mild warmth)

• ½ tsp turmeric

• ½ tsp ground coriander

• ½ tsp garlic powder (or 1 clove minced garlic)

• Salt and pepper to taste

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 red onion, cut into wedges

For the herbed rice

• 1 cup basmati rice, rinsed

• 1½ cups water (or stock)

• Pinch of salt

• 1 Tbsp chopped fresh cilantro or parsley, optional

Instructions:

1. Marinate the chicken: In a bowl, whisk together yogurt, oil, cumin, garam masala, paprika, turmeric, coriander, garlic, salt, and pepper. Coat the chicken fillets thoroughly. Cover and refrigerate for at least 30 minutes (or up to overnight) to build flavor.

2. Preheat and prep: Heat the oven to 200 °C (400 °F). Line a sheet pan with foil and lightly oil.

3. Arrange: Place marinated fillets in the center of the pan. Scatter the bell peppers and onion around them—this way the veg roasts alongside and picks up that savory tandoori flavor.

4. Bake: Roast for 25–30 minutes, until the chicken is cooked through (internal temp of 165°F / 74 °C) and the edges are slightly charred.

5. Cook the rice: While the chicken roasts, bring rice, water (or stock), and a pinch of salt to a boil in a saucepan. Reduce to a simmer, cover, and cook for 15 minutes or until the liquid is absorbed. Remove from heat; let rest 5 minutes, then fluff with a fork and stir in herbs if using.

Seasoning & Serving:

• Seasoning: A final dusting of garam masala or a squeeze of lemon/lime adds brightness right before serving.

• Serving suggestion: Serve each chicken fillet atop the herbed rice, with roasted vegetables on the side. A simple cucumber-yogurt raita or warmed naan makes great optional extras for dipping.

Link to source!

https://www.tamingtwins.com/tandoori-chicken/?utm_source=