This subtly spiced, simple weeknight menu is a great way to introduce your kids to Indian cooking. The warming garam masala in the chicken recipe and cumin in the carrot dish are balanced perfectly by the cooling yogurt in the cucumber raita. Add a little basmati rice if you like for carbs and comfort.
MENU FOR 6
Easy Chicken Masala
Position racks in the top third and the bottom third of the oven so that the chicken and the Caramelized Cumin-Roasted Carrots can roast together. This dish is part of the Chicken Masala Menu for 4.
Ingredients
- 1 cup plain whole-milk yogurt
- 1/4 cup coarsely chopped fresh cilantro
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon hot spices
- 2 teaspoons coarse kosher salt
- 1 large garlic clove, pressed
- 1 4- to 4 1/2-pound roasting chicken, cut into 8 pieces, backbone removed
- 2 small onions, cut into 1/4-inch-thick slices
Preparation
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Mix yogurt, chopped cilantro, olive oil, garam masala, salt, and garlic in 13x9x2-inch glass baking dish. Add chicken to marinade, 1 piece at a time, coating all sides. Cover with plastic wrap; refrigerate at least 2 hours. (Do Ahead : Can be made 1 day ahead. Keep refrigerated).
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Position racks in top third and bottom third of oven; preheat to 400°F. Arrange onions in thin layer on large rimmed baking sheet to form bed for chicken. Top with chicken pieces in single layer, spacing apart for even roasting (chicken will still be coated with marinade). Discard remaining marinade.
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Roast chicken on top rack until cooked through and juices run clear when thickest portion of thigh is pierced with knife, about 1 hour. Serve chicken atop onion slices. Spoon pan juices around.
6 SERVINGS
Nutritional Information
One serving contains the following:
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Calories (kcal) 395.4
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%Calories from Fat 55.2
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Fat (g) 24.2
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Saturated Fat (g) 6.3
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Cholesterol (mg) 124.5
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Carbohydrates (g) 3.4
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Dietary Fiber (g) 0.7
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Total Sugars (g) 2.5
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Net Carbs (g) 2.7
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Protein (g) 38.8
Caramelized Cumin-Roasted Carrots
This dish is part of the Chicken Masala Menu for 4.
Ingredients
- Nonstick vegetable oil spray
- 12 medium to large carrots, peeled, cut on diagonal into 1/2-inch-thick pieces
- 2 tablespoons extra-virgin olive oil
- 1 1/2 teaspoons cumin seeds
- 2 teaspoons coarse kosher salt
Preparation
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Preheat oven to 400°F. Spray large rimmed baking sheet with nonstick spray.
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Combine carrots and all remaining ingredients in large bowl; toss to coat. Spread in single layer on prepared baking sheet. Roast carrots until tender and lightly caramelized, turning carrots over once, 35 to 40 minutes.
6 SERVINGS
Nutritional Information
One serving contains the following:
- Calories (kcal) 94.0
- %Calories from Fat 48.6
- Fat (g) 5.1
- Saturated Fat (g) 0.7
- Cholesterol (mg) 0
- Carbohydrates (g) 11.9
- Dietary Fiber (g) 3.5
- Total Sugars (g) 5.8
- Net Carbs (g) 8.4
- Protein (g) 1.2
Cool Cucumber Raita
If you don’t have time to drain regular yogurt, buy thick, Greek-style yogurt, available at many supermarkets and at specialty foods stores. This dish is part of the Chicken Masala Menu for 4.
Ingredients
- 2 cups plain whole-milk yogurt
- 1 7-inch-long piece English hothouse cucumber, peeled, coarsely grated
- 1 teaspoon coarse kosher salt
- 2 tablespoons (packed) finely chopped fresh cilantro
- 4 teaspoons finely chopped fresh mint
6 SERVINGS
Preparation
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Line strainer with cheesecloth and place over bowl. Add yogurt; cover and refrigerate at least 2 hours and up to 1 day.
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Combine drained yogurt and grated cucumber in small bowl. Add coarse salt, chopped cilantro, and chopped mint; mix well. Cover cucumber raita and chill at least 30 minutes and up to 2 hours.
Nutritional Information
One serving contains the following:
- Calories (kcal) 29.3
- %Calories from Fat 42.7
- Fat (g) 1.4
- Saturated Fat (g) 0.9
- Cholesterol (mg) 5.3
- Carbohydrates (g) 2.7
- Dietary Fiber (g) 0.3
- Total Sugars (g) 2.4
- Net Carbs (g) 2.4
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Protein (g) 1.6
Indian Chicken Wrap with Cucumber Raita: Pile the leftovers onto flatbread and roll it up for the best brown bag lunch of the week.
Shred leftover CHICKEN. Thinly slice CARROTS. Heat large FLATBREAD in dry skillet or on dry griddle to warm. Place on work surface. Top with chicken and then RAITA; garnish with several fresh CILANTRO leaves. Fold flatbread over filling and serve with MANGO CHUTNEY, if desired.
Tags: backbone removed, Caramelized Cumin-Roasted Carrots, Carrots, chicken, CILANTRO leaves, coarse kosher salt, coarsely chopped fresh cilantro, Cool Cucumber Raita, cooling yogurt, cucumber raita, cumin seeds, cut into 8 pieces, Easy Chicken Masala, extra virgin olive oil, FLATBREAD, hot spices, How to Use the Leftovers, Ingredients, Kid-Friendly Indian Food: Quick Chicken Curry, large carrots, little basmati rice, MANGO CHUTNEY, MENU FOR 6, Nonstick vegetable oil spray, Nutritional Information, peeled, roasting chicken, Saturated Fat, Serve chicken atop onion slices, simple weeknight menu, spiced, whole-milk yogurt
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