Sheet Pan Spiced Chicken & Roasted Vegetables with Yogurt Sauce
25min
30min
4
385
Chef's Note
This recipe demonstrates the power of toasting whole spices before grinding—notice how the fragrance intensifies? That's the volatile oils releasing. By creating your own blend rather than reaching for individual jars, you've saved at least 5 minutes of measuring time while building deeper, more intentional flavors. Make a double batch of the dry spice blend and store it in an airtight jar for future meal preps. This same blend works beautifully on roasted chickpeas, scrambled eggs, or grain bowls.
Tags
Ingredients
1.5 tablespoons Cumin seeds
1 tablespoon Coriander seeds
1.5 teaspoons Paprika
0.75 teaspoon Turmeric
0.5 teaspoon Fenugreek seeds (optional)
0.75 teaspoon Black peppercorns
0.5 teaspoon Dried lime powder or zest
1 teaspoon Sea salt
1.5 pounds Boneless, skinless chicken breasts
3 tablespoons Olive oil
3 cups Broccoli florets
2 medium Carrots, cut into batons
1 large Red bell pepper, chunked
0.75 cup Plain Greek yogurt
2 tablespoons Lemon juice
2 tablespoons Fresh cilantro, chopped
1 clove Garlic, minced
Instructions
- 1
Toast cumin and coriander seeds in a small dry skillet over medium heat for 2-3 minutes, shaking occasionally, until fragrant. Pour onto a plate to cool for 1 minute.
- 2
Grind toasted seeds in a spice grinder or mortar and pestle until coarsely ground (you want some texture, not a fine powder).
- 3
Transfer ground seeds to a small bowl. Add paprika, turmeric, fenugreek (if using), black pepper, dried lime powder, and salt. Mix thoroughly to create your custom spice blend.
- 4
Pat chicken breasts dry with paper towels. Cut each breast into 2-3 pieces for even cooking. Place on a cutting board.
- 5
Drizzle chicken with 2 tablespoons olive oil and sprinkle generously with the spice blend, rubbing it in on both sides. Let sit for 5 minutes while you prepare vegetables.
- 6
Preheat oven to 425°F (220°C).
- 7
On a large sheet pan, toss broccoli, carrots, and bell pepper with remaining 1 tablespoon olive oil, a pinch of salt, and a light dusting of the spice blend (about 1/4 teaspoon).
- 8
Arrange vegetables around the perimeter of the sheet pan, leaving space in the center. Place seasoned chicken pieces in the center.
- 9
Roast for 28-32 minutes, stirring vegetables halfway through, until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender and lightly caramelized.
- 10
While chicken and vegetables roast, prepare the yogurt sauce: combine Greek yogurt, lemon juice, minced garlic, half the cilantro, and a pinch of salt and pepper. Whisk until smooth.
- 11
Remove sheet pan from oven and let rest for 3 minutes. Drizzle yogurt sauce over chicken and vegetables, garnish with remaining cilantro, and serve immediately.
- 12
For meal prep: Cool completely, divide into 4 containers, and refrigerate. Store yogurt sauce separately and drizzle just before eating to maintain texture.
Nutrition Information (per serving)
385
42g
18g
14g
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