Tandoori Chicken Bowls

נבדק על ידי עורכי מתכונים בבריטניהנכתב על ידי עורכי מתכונים בבריטניהפורסם במקור 28 ינואר 2026

עומד בהנחיות העריכה של PatientEst. 2 דקה זמן קריאה

These vibrant Tandoori chicken bowls offer a fresh, modern take on classic Indian flavours, combining tender marinated chicken with the natural sweetness of roasted butternut squash. The chicken is coated in a spiced yoghurt marinade that remains succulent when roasted, while the bright green coriander and lime dressing adds a refreshing, zesty finish. It is a colourful, balanced meal that feels light yet satisfying, perfect for a healthy weeknight dinner or an impressive weekend lunch.

As a high-protein dish, this recipe is as nourishing as it is delicious. The combination of complex carbohydrates from the squash and lean protein from the chicken makes it an excellent choice for those seeking a wholesome, gluten-free meal. For the best results, serve over fluffy steamed rice to soak up the zingy dressing, or adapt it for meal prep by keeping the sauce separate until you are ready to eat.

Ingredients for Tandoori Chicken Bowls

120 מ"ל יוגורט יווני טבעי מחלב מלא
2 teaspoons tomato paste
1 1/2 teaspoons paprika
1 כפית כוסברה טחונה
5 teaspoons kosher salt, divided
675g skinless, boneless chicken breasts, cut into 2" pieces
60ml plus 2 tablespoons grapeseed or vegetable oil, divided
1 medium butternut squash (about 900g .) peeled, cut into 1" pieces
6 spring onions, thinly sliced
6 tablespoons fresh lime juice
2 tablespoons finely chopped peeled ginger (from one 3" piece)
3 cups coriander leaves with tender stems
plus more for serving (optional)
Steamed rice (for serving)

How to make Tandoori Chicken Bowls

Place racks in upper and lower thirds of oven; preheat to 232°C. Mix yoghurt, tomato paste, paprika, coriander, and 2 teaspoons salt in a medium bowl. Add chicken and toss to coat. Let sit at room temperature at least 10 minutes.

Rub a rimmed baking sheet with 1 tablespoon oil. Arrange chicken on sheet, making sure there’s space around each piece.

Toss squash, 1 tablespoon oil, and 1 teaspoon salt on another rimmed baking sheet and spread out into a single layer.

Roast chicken on upper rack and squash on lower, tossing squash halfway through, until chicken is cooked through and starting to char in spots, and squash is fork-tender and golden brown around the edges, 15–17 minutes.

Meanwhile, purée spring onions, lime juice, ginger, 3 cups coriander, 45ml water, and remaining 60ml oil and remaining 2 teaspoons salt in a blender until smooth.

Divide rice among bowls. Top with sauce, chicken, squash, and coriander leaves, if using. Alternatively, serve chicken, squash, rice, and sauce separately for any picky eaters at your table, or keep the sauce on the side entirely.

Do Ahead: Chicken can be marinated 1 day ahead; cover and chill. Chicken and squash can be roasted and sauce can be made 2 days ahead; cover and chill separately. Reheat chicken and squash in a 149°C oven before serving.

הבהרה

למרות שנעשו כל המאמצים להבטיח שהמידע מדויק ועדכני, הצרכים האישיים עשויים להשתנות ודרישות תזונתיות יכולות להשתנות בהתאם למצב הבריאותי האישי. תמיד בדקו תוויות מזון ומידע על אלרגנים לפני הכנת או צריכת כל מתכון. אם יש לכם חששות בריאותיים ספציפיים, אלרגיות, אי סבילות, או שאתם עוקבים אחר דיאטה שנקבעה רפואית, התייעצו עם רופא המשפחה שלכם, רוקח או דיאטנית מוסמכת לפני ביצוע שינויים משמעותיים בתזונה או באורח החיים שלכם.