Dinner for 4

Tandoori Chicken and Vegetables

Name: Tandoori Chicken and Vegetables
Total time: 45 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1/4 cup whole-milk yogurt; 2 tbsp fresh lemon juice; 1/4 cup chopped onion; 3 cloves garlic; 2 tsp fresh ginger; 2 tsp garam masala; 1/4 tsp turmeric; 1/4 tsp cayenne pepper; 1/4 tsp smoked paprika; 1/2 tsp kosher salt; 1 3/4 lb boneless skinless chicken thighs; olive oil spray; 1 1/2 lb rainbow carrots; 4 cups medium cauliflower florets; 1 tbsp olive oil; 1 tsp garam masala; 1 tsp kosher salt; freshly ground black pepper; 1/2 cup whole-milk yogurt; 1 tsp fresh lemon juice; 1 clove garlic; 1 tbsp chopped cilantro (optional); 1/8 tsp kosher salt

$9.46for 445 minServes 4

Yogurt-marinated chicken roasts with spiced carrots and cauliflower, then gets finished with a cool garlic yogurt sauce.

Photo: foodiecrush.com

What it costs

Pick your city to see which ingredients are on sale

Ingredient	Amount	Cost
	Yogurt, 6.5 oz$0.12/oz typical	6.5 oz	$0.77Typical price
	Juice, 1.25 oz$0.04/oz typical	1.25 oz	$0.05Typical price
	Onions, a little$1.29/lb typical	a little	$0.10Typical price
	Garlic, 0.5$0.75 each typical	0.5	$0.30Typical price
	Fresh ginger, a little$0.40/oz typical	a little	$0.07Typical price
	Chicken thighs, 1.75 lb$2.29/lb typical	1.75 lb	$4.01Typical price
	Carrots, 1.5 lb$1.09/lb typical	1.5 lb	$1.64Typical price
	Cauliflower, 0.5$3.29 each typical	0.5	$1.92Typical price
	Fresh herbs (cilantro, a little$1.49 each typical	a little	$0.02Typical price
Total for the servings shown		$9.46

Swaps

Swap chicken thighs for chicken breastabout $1.20/lb more at typical prices
Swap carrots for sweet potatoesabout $0.20/lb more at typical prices
Swap onions for red onionsabout $0.20/lb more at typical prices

Pantry staples you likely have

Dried herbs, spices and seasoning blendsSalt and pepperOlive and cooking oil

Not included in the cost.

45 minstart to table
Mediumdifficulty
4servings as written
$$typical cost tier

Indian Gluten-free High-protein Budget Family Dinners

Typical price

$2.36 per serving$9.46 for 4

City Store

Typical price: Salefork's estimate of an everyday US shelf price for each ingredient. Pick your city to price it from this week's ad.

Ingredients

1/4 cup whole-milk yogurt
2 tbsp fresh lemon juice
1/4 cup chopped onion
3 cloves garlic
2 tsp fresh ginger
2 tsp garam masala
1/4 tsp turmeric
1/4 tsp cayenne pepper
1/4 tsp smoked paprika
1/2 tsp kosher salt
1 3/4 lb boneless skinless chicken thighs
olive oil spray
1 1/2 lb rainbow carrots
4 cups medium cauliflower florets
1 tbsp olive oil
1 tsp garam masala
1 tsp kosher salt
freshly ground black pepper
1/2 cup whole-milk yogurt
1 tsp fresh lemon juice
1 clove garlic
1 tbsp chopped cilantro (optional)
1/8 tsp kosher salt

Steps

Stir together yogurt, lemon juice, onion, garlic, ginger, garam masala, turmeric, cayenne, paprika, and salt.
Coat the chicken thighs with the marinade and rest them for 10 minutes while the oven heats to 425 F.
Toss the carrots and cauliflower with olive oil, garam masala, salt, and pepper on a large baking sheet.
Add the chicken to the baking sheet and roast for 25 to 30 minutes, until the vegetables are tender and the chicken reaches 165 F.
Mix yogurt, lemon juice, garlic, cilantro, and salt in a small bowl.
Broil the chicken and vegetables for 2 minutes if needed for browning, then remove them from the oven.

Main ingredient on sale this week? See what to make with chicken thighs, bone-in or boneless on sale.