4 bone-in, skin-on chicken thighs
4 bone-in, skin-on chicken drumsticks
1 cup tikka masala sauce, such as Maya Kaimal
4 cups cauliflower florets
12 oz carrots, cut into 3/4-inch chunks
1 cup canned chickpeas, drained and rinsed
1 Tbsp olive oil
1 tsp garam masala
1/2 tsp kosher salt
1/2 tsp black pepper
1/2 red onion, sliced, soaked in water for 10 minutes, and drained
1 lemon, wedged
1/4 cup plain low-fat yogurt
2 Tbsp chopped cilantro
1. In a resealable plastic bag, combine chicken and tikka masala sauce. Set aside for at least 15 minutes or up to overnight in the refrigerator.
2. Heat oven to 425°F. On a large, rimmed baking sheet, toss cauliflower, carrots, and chickpeas with oil, garam masala, salt, and pepper. Add chicken, discarding excess marinade. Cook until chicken is 165°F, about 30 minutes. Top with onion, lemon, yogurt, and cilantro.
MAKES 4 SERVINGS Per serving: 560 cal, 22 g fat (6 g sat), 32 g carbs, 7 g sugar, 850 mg sodium, 9 g fiber, 58 g protein
One challenge with the single-pan method: All the vegetables roast at once, and you want them to be evenly cooked. Avoid too-crunchy carrots or mushy potatoes by cutting all produce into small pieces of approximately the same size.