Cosori Recipe

Tandoori Chicken & Cauliflower Bake

Name: Tandoori Chicken & Cauliflower Bake
Prep time: 1 hour 15 minutes
Cook time: 18 minutes
Yield: 4 servings
Ingredients: 1 inch piece of ginger, grated; 3 garlic cloves, grated; .5 cup plain kefir; 1 teaspoon garam masala; 1 teaspoon cilantro; .5 teaspoon cumin; .5 teaspoon Kashmiri red chili pepper; .5 teaspoon kosher salt; .25 teaspoon black pepper; .25 teaspoon turmeric; 1 pound boneless skinless chicken thighs; 2 cups cauliflower florets; 1 cup cooked chickpeas; 1 cup red onion, cut into 1-inch slices; .25 cup cilantro, chopped, for garnish

Bold, aromatic, and deeply comforting, this protein-packed meal brings classic tandoori flavor into a streamlined weeknight dish. Marinated chicken and tender cauliflower roast together in the air fryer, developing lightly charred edges and a rich, spiced aroma. The quick cooking time intensifies the kefir, garlic, ginger, and warm spices, creating a vibrant balance of heat, tang, and smokiness. This simple, all-in-one meal is equal parts satisfying and fragrant. Serve alone or with warm naan, rice, or a cooling dollop of yogurt.

Nutritional Feature:

Cauliflower is ideal for keeping calories low, while adding essential nutrients to a dish. 1 cup of raw cauliflower contains 58% of the Daily Value of Vitamin C, 12% DV of Vitamin B6, and 7% of your daily fiber needs.

Prep Time 1 hour 15 minutes

cook Time 18 minutes

Servings 4

Curated by:Jackie

Fresh Ingredients

Scale:

YIELD 4 Serving

Marinade

1 inch piece of ginger, grated
3 garlic cloves, grated
.5 cup plain kefir
1 teaspoon garam masala
1 teaspoon cilantro

.5 teaspoon cumin
.5 teaspoon Kashmiri red chili pepper
.5 teaspoon kosher salt
.25 teaspoon black pepper
.25 teaspoon turmeric

Main Ingredients

1 pound boneless skinless chicken thighs
2 cups cauliflower florets
1 cup cooked chickpeas

1 cup red onion, cut into 1-inch slices
.25 cup cilantro, chopped, for garnish

Per Serving

Serving Size 4 ounces chicken with ¾ cup veggies

Calories 279

Protein 28 g

Carbohydrates 20 g

Fat 10 g

Fiber 5 g

Saturated Fat 2 g

Cholesterol 126 mg

Sodium 197 mg

Step by Step

Let's cook

Marinate

Stir together all the marinade ingredients in a large bowl until combined.
Add the chicken thighs, cauliflower florets, red onion, and chickpeas, then coat them in the marinade. Cover bowl and refrigerate for at least 1 hour and up to 4 hours.

Cook

Place the crisper plate into the air fryer basket.
Select the Air Fry function at 385°F, adjust time to 4 minutes, then tap Start/Pause to preheat.
Remove chicken and vegetables from the marinade, wiping off any excess, then place onto the preheated crisper plate.
Select the Air Fry function at 385°F, adjust time to 18 minutes, then tap Start/Pause.
Flip chicken breasts halfway through cooking.
Remove chicken when golden brown and allow to rest for 10 minutes. Garnish with fresh cilantro, then serve.

Cookware Used

Air Fryer

Iconic™ The Stainless Steel 6.5-Quart Smart Air Fryer

$249.00

Shop Now