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One-Pan Tandoori Chicken Dinner

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This One-Pan Tandoori Chicken Dinner is an easy, weeknight-friendly meal packed with bold, warming spices. Juicy chicken is marinated in a vibrant tandoori spice blend, then cooked alongside rice and peas in a single pan for maximum flavor and minimal cleanup. It’s protein-rich, nourishing, and satisfying—perfect for busy nights when you want a balanced, homemade dinner without spending hours in the kitchen.

Ingredients

For The Chicken:

  • 1 ½ pounds boneless skinless chicken breast
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp ground turmeric
  • 1 tsp cayenne pepper
  • 1 Tbsp garam masala
  • 1/2 cup nonfat plain greek yogurt
  • 2 Tbsp tomato paste
  • 1 Tbsp lemon juice
  • 2 Tbsp garlic, minced
  • 1 Tbsp grated ginger
  • ½ teaspoon salt
  • ¼ tsp ground black pepper

For the Rest of the Dish:

  • ½ Tbsp olive oil
  • 1 15-ounce can lite coconut milk
  • ½ teaspoon red pepper flakes
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • ⅛ teaspoon coriander
  • ¼ teaspoon salt
  • Freshly ground black pepper
  • 1 cup uncooked basmati white rice
  • ¾ cup frozen green peas
  • ⅓ cup cilantro, chopped (for topping)

Instructions

  1. In a large mixing bowl, combine the chicken with the coriander, cumin, paprika, turmeric, cayenne, garam masala, Greek yogurt, lemon juice, garlic, ginger, salt, and pepper. Stir well until every piece is evenly coated. Cover the bowl with plastic wrap and refrigerate for at least 1 hour or up to 24 hours. This really helps keep the chicken moist and flavorful. We like to prepare the chicken the night before or in the morning. When we forget to marinate the chicken we have prepared this dish starting with Step 2 and still found the results to be delicious.
  2. When you’re ready for dinner, remove the chicken from the marinade. Heat a large, deep 10-inch cast iron skillet over medium-high heat. Add the oil. When it’s hot, add the chicken and sprinkle with additional salt and pepper. Sear for 4–5 minutes until nicely browned, then flip and cook for another 2 minutes. Transfer the chicken to a plate and set aside.
  3. To the same pan, pour in the coconut milk and stir in the red pepper flakes, turmeric, cumin, and coriander. Bring the mixture to a gentle simmer. Add the uncooked rice and peas, stirring to distribute them evenly throughout the sauce.
  4. Nestle the browned chicken pieces on top of the rice mixture. Turn the heat to low, cover the skillet, and cook for 20–25 minutes. The rice should be tender and most of the liquid absorbed. Confirm that the chicken has reached an internal temperature of 165 F (thicker chicken breasts may require longer cooking times – add a splash of broth or water if more cooking time is needed)
  5. Remove from heat and serve immediately topped with chopped cilantro.

Find it online: https://bodytosoulhealth.com/one-pan-tandoori-chicken-dinner/

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