For the chicken use any or all of these dry spices to taste:

  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cardamom
  • 1 teaspoon curry powder
  • 1 Tablespoon smoked paprika
  • ½ teaspoon cayenne powder
  • ¼ teaspoon ground cinnamon
  • 2 teaspoons kosher salt
  • 4 garlic cloves, minced
  • 1 Tablespoon fresh minced ginger or ½ teaspoon ground
  • 2 Tablespoons lemon juice
  • 2 Tablespoons olive oil
  • 1 cup plain whole milk yogurt
  • 2 lbs. (about 8) bone in chicken thighs (1 ½ pounds, boneless, thighs)

For the vegetables

  • 4 cups cauliflower or broccoli florets
  • 1 lb. cut carrots
  • Olive oil, salt and pepper to taste


  1. Place all marinade ingredients through yogurt in a blender and blend until smooth.
  2. Place the chicken in a gallon freezer bag with the marinade and refrigerate for 1 hour (up to overnight).
  3. Preheat oven to 425 degrees
  4. Toss vegetables in oil, salt and pepper. Spread out on a rimmed sheet pan that is oiled.
  5. Place drained chicken in between the vegetables.
  6. Roast for 30 minutes on the center rack until chicken is cooked through and vegetables are tender. Boneless thighs will cook faster, so check after 25 minutes.
  7. Eat as is or with brown rice, whole grains, chickpeas, etc.

Serves 4; adapted from       

The Samford Wellness Kitchen is an initiative offered through Samford University's School of Public Health. Learn more at