Baked Chicken and Vegetables in a Spicy Yogurt SauceMay 24 2011 by
I usually consider this recipe to be a winter dish because I use vegetables like sweet potato, hard winter squash like acorn or butternut, cauliflower and green beans. I exchanged the hard winter squash with zucchini and yellow summer squash, the sweet potato with a few creamy white new potatoes and added carrots for their lovely bright color. A squeeze of lemon brightens everything up and I loved the change. If you have ever grown zucchini you know you can never have too many recipes that include them so here is one more delicious option!
- 1/4 cup unrefined peanut oil or unrefined avocado oil
- 2 tsp garam masala *see notes
- 1 tsp minced ginger
- 2 cloves garlic, minced
- 4 chicken breasts, boneless and skinless (or thighs or a combination of both)
- 4 small new potatoes, quarted or diced into 1/4 inch thick pieces
- 1 medium or 2 small sized zucchini, sliced in 1/2 inch thick pieces
- 1 yellow summer squash, sliced in 1/2 inch thick pieces
- 2 carrots, peeled and sliced into 1/4 inch thick pieces
- 1/2 lemon, juiced
- sea salt and black pepper to taste
- 1/2 cup plain yogurt
- In a large zip lock bag or large bowl combine the oil, garam masala, ginger, garlic, salt and pepper.
- Place the chicken in the bag, mix and marinate in the refrigerator for 30 minutes to an hour.
- Preheat oven to 425 degrees.
- After the chicken has marinated add the vegetables to the bag, zip tightly and shake to coat all the pieces with the marinade.
- Empty the contents of the bag into an oven proof baking pan or dish, arranging the chicken over the top of the vegetables.
- Place the pan in the oven and bake for 25 minutes and then lower the heat to 350 and bake 25 minutes more or until the chicken reaches an internal temperature of 165 degrees.
- Remove the chicken and vegetables to a serving dish, stir the yogurt and lemon juice into the juices left in the pan.
- Pour the sauce over the chicken and vegetable and serve.
Makes 4 servings.
Nutrients per serving: Calories: 289.5, Cal. from Fat: 143, Total Fat: 16.5g, Sat. Fat: 2.5g, Carbs: 11.5g, Fiber: 1.5g, Sugars: 4g, Protein: 25.5g, Sodium: 167mg, Chol: 65.5mg
Garam masala is a spice mixture and varies greatly from brand to brand. If you have tried it before and not liked it, it might just be the combination of the spices. If you have a spice store in your area ask about different combinations available or get a custom blend that suits your taste.
Leftovers should be stored in an airtight container in the fridge for up to 3 days.