Easy Chicken Tikka Sheet Pan Dinner

This is an incredible easy weeknight meal, big on flavor, no fuss, and the juicy chicken tikka is roasted right in your oven with no grill, no skewers, and no mess. It’s also an amazing healthy recipe, loaded with protein, packed with fun flavors and colors, and perfect over some regular rice, quinoa, or my high-protein, low-carb Kaizen rice.

By @shredhappens

Original recipe source

Cook time: 30 minutes

Servings: 4

Ingredients

• 2 lbs boneless skinless chicken thighs
• 3 tbsp plain Greek yogurt
• 2 tbsp tomato paste
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 4 garlic cloves
• 0.5 tsp ground cumin
• 2 tsp smoked paprika
• 1 tsp garam masala
• 1 tsp ground coriander
• 0.5 tsp turmeric
• 0.5 tsp chili powder
• 1 to taste salt & pepper
• 1 red onion
• 1 red bell pepper
• 1 green bell pepper
• 1 drizzle olive oil
• 1 cup Greek yogurt
• 0.5 cup cilantro leaves
• 0.5 cup mint leaves
• 1 garlic cloves
• 1 juice of half large lemon
• 1 optional small green chili
• 1 pinch salt
• 1 tbsp water
• 1 to taste chili flakes
• 1 to taste fresh chopped cilantro
• 1 to taste fresh chopped mint
• 1 to taste yogurt spread

Instructions

1. In a large bowl, combine all marinade ingredients and coat the chicken well. Marinate at least 2–6 hours (overnight is best).
2. Cut the onion and peppers and set aside.
3. Preheat oven to 400°F. Line a sheet pan with parchment paper, spread out the chicken and veggies evenly, and drizzle lightly with olive oil. Roast for 30 minutes, then broil for 2-3 minutes to get that perfect char.
4. While it roasts in the oven mix together all the yogurt sauce ingredients. Then taste and adjust for salt or lemon.
5. When the chicken is done, remove, top with chili flakes, fresh chopped cilantro and mint, and strategically place dollops of the yogurt spread around it. You can serve this as is, with some rice, or if you are trying to eat high protein, my high protein kaizen rice.