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Clean15
Gluten Free

Indian Spiced Chicken Thighs

with Broccoli, Carrots & Mint Yogurt Sauce

Cooking time

25 minutes

Servings

2/4

Calories

580 /serving

Have you ever wished you could recreate the taste of Indian takeout while still being mindful of your nutritional intake? We sure have! Hence tonight’s dish, in which we mix garlic with an Indian-style seasoning to impart flavour to generous servings of chicken thighs. Over top we drizzle a bright and fresh yogurt sauce featuring a squeeze of lemon and sprig of mint for a cooling flavour to balance out the warmth of the poultry. A medley of roasted carrots, broccoli and ginger rounds out this ‘butter-chicken-lite’ recipe.

We will send you:

  • 6 Chicken thighs (High-protein serving)
  • 15ml Minced garlic
  • 150g Broccoli florets
  • 1 Bunch of mint
  • 1 Lemon
  • 15ml Ginger paste
  • 200g Quartered multicoloured Nantes carrots
  • 100g Greek yogurt
  • 16g Indian-style chicken spice blend (coriander, black pepper, cumin, fennel, fenugreek, garlic, ginger, paprika, turmeric, sea salt)

  • Contains: Milk, Sulphites

    You will need:

    Large pan
    Sheet pan
    Oil
    Salt & pepper
    Parchment paper
    Total Fat
    52 g
    Saturated Fat
    5 g
    Sodium
    680 mg
    Total Carbs
    25 g
    Sugars
    10 g
    Protein
    60 g
    Fibres
    5 g
    Preparation
    a picture
    Roast the vegetables
    Preheat the oven to 450°F. Cut the carrots into 2-inch-long pieces on an angle. On a lined sheet pan, toss the carrots and broccoli with the ginger and a drizzle of oil; season with ½ the spice blend and S&P. Arrange in a single, even layer. Roast in the oven, turning halfway through, 20 to 25 minutes, until tender when pierced with a fork.
    a picture
    Prepare & cook the chicken
    While the vegetables roast, in a large pan, heat a drizzle of oil on medium-high. Pat the chicken dry with paper towel; place in a bowl. Add ½ the garlic and drizzle with oil; season with the remaining spice blend and S&P. Toss to coat thoroughly. Add the chicken* to the pan (skin side down) and cook, partially covered, 7 to 10 minutes per side, until cooked through. Transfer to a cutting board and let rest for at least 5 minutes before thinly slicing against the grain.
    a picture
    Mise en place
    While the chicken cooks, juice the lemon. Pick the mint leaves off the stems.
    a picture
    Make the yogurt sauce
    In a bowl, combine the yogurt, lemon juice, remaining garlic and ½ the mint (roughly chop all before adding); season with S&P to taste.
    a picture
    Plate your dish
    Divide the roasted vegetables and chicken between your plates. Drizzle with a spoonful of the yogurt sauce. Garnish with the remaining mint and serve the remaining yogurt sauce on the side. Bon appétit!

    *Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.