Indian Sheet Pan Chicken with Chickpeas

Indian Sheet Pan Chicken with Chickpeas

The spices in this dish are inspired by Indian cuisine. The acid in the yogurt marinade helps tenderize the chicken. The sugar helps brown the chicken skin and caramelize it as it roasts. Be sure to toss the chickpeas (garbanzo beans) and cauliflower florets occasionally, coating them in the chicken fat as it renders.

Benefits: Chickpeas contain fiber which aids digestion, increases satiety, and helps lower blood cholesterol. The iron in chickpeas helps transport oxygen properly throughout the body. The zinc they contain may play a role in reducing your risk of macular degeneration. It also maintains collagen and elastin for beautiful skin.

Ingredients
3 – 3½ lbs. bone-in, skin-on chicken parts (breasts, thighs, legs)
Kosher salt and freshly ground black pepper to taste
1½ cups low-fat Greek yogurt, divided
5 Tbs. fresh lemon juice, divided
2 tsp. ground turmeric, divided
2 Tbs. water
2 cans (14-15-oz. each) chickpeas, drained and rinsed
1 Tbs. fennel seeds
2 tsp. ground cumin
1 tsp. ground cardamom
½ tsp. ground cayenne
1 cup cauliflower florets
1 large red onion, thinly sliced, divided
2 Tbs. olive oil
½ cup fresh mint or cilantro leaves, torn

Directions

1. Season chicken with salt and pepper to taste.
2. In a large bowl, combine ¾ cup yogurt, 2 Tbs. lemon juice, 1 tsp. turmeric and 2 Tbs. water. Add the chicken and toss, coating evenly. Let sit for at least 30 minutes at room temperature, or overnight in the refrigerator, before cooking.
3. Place oven rack on the top third of the oven and heat to 425 degrees F.
4. On a sheet pan, combine the chickpeas, fennel seeds, cumin, cardamom, cayenne, remaining turmeric, cauliflower, and half the onion slices. Drizzle with the olive oil, season with salt and pepper, and toss well to coat.
5. Move the vegetables to both sides of the sheet pan. Scrape any excess marinade off the chicken parts and place them in the center, skin-side up. Place in the oven and bake, tossing the veggies occasionally, for 45 to 50 minutes or until the skin of the chicken is evenly browned, and the chickpeas are golden and starting to crisp.
6. Meanwhile, toss the remaining onion slices with 2 Tbs. lemon juice and season with salt and pepper, and set aside.
7. Combine the remaining yogurt with the remaining lemon juice, salt, and pepper and set aside.
8. Scatter the chicken with lemony onions and mint or cilantro. Serve with seasoned yogurt alongside as a sauce.

Gluten-Free

This recipe appears in Anti-Aging Dishes From Around the World. Buy it now!