Main Dishes

Cumin-Spiced Sheet Pan Chicken & Pineapples with Coriander Yoghurt

59

In the 12th century, Northern India was invaded by the Mughals which were the Muslim Persian tribes. They were headed by the emperor Babur and brought their own culinary traditions and largely shaped the cuisine of the North-India Punjabi region. Mughlai cuisine typically used spices such as cumin, coriander, saffron, cardamom, cinnamon and nutmeg, and when combined with the butter, or fermented milk-based gravies, made for milder tasting dishes. Along with the spices and dishes, the Mughals also introduced the Indians to the tandoor, a cylindrical clay oven where meat was baked and smoked over coals which spread appetizing aromas throughout the streets and market places.

Here we present our version of a traditional North Indian smoky tandoori chicken dish where we've also added some nutritionally beneficial ingredients like pineapples and coconut oil instead of the traditional cholesterol-rich butter. Additionally, a study in 2014 found that regular consumption of pineapples could enhance immunity in children by decreasing the incidence of viral and bacterial infections. The yoghurt contains small amounts of lactose and lactic acid which will make the chicken meat more tender and easy to digest. At the same time the spices add a fine flavour and promote digestion by enhancing the secretion of stomach juices.

Baked or roasted yoghurt-spiced chicken dishes, like tandoori chicken or chicken tikka, are now popular staples not only in Northern India but across the countries where the Indians immigrated en masse over the past century. So join the revolution and spice up your life!

4
500 g. chicken breast fillets, cut into 2 chunks
30 ml coconut oil
100 g. red bell peppers
20 g. green chillis, deseeded and cut into thin strips
300 g. pineapples, cut into chunks
1 tsp. cumin powder
1 tsp. turmeric powder
½ tsp black pepper
1 tsp. salt
100 g. plain yoghurt
7 g. chopped coriander
  1. Whisk yoghurt and coriander in a bowl. Set aside.
  2. Toss all remaining ingredients in a bowl and leave to marinate in the chiller for at least 2 hours.
  3. Preheat oven to...
    See the full directions on my site
Nutritions

Calories
296

Sodium
677mg
28% DV

Fat
17g
26% DV

Protein
27g
54% DV

Carbs
4g
1% DV

Fiber
2g
8% DV