Mediterranean Sheet Pan Chicken, Tofu & Cauliflower
This vibrant sheet pan meal brings together tender chicken thighs, crispy baked tofu, and roasted cauliflower florets, all tossed in a zesty Mediterranean herb marinade. It's a healthy, satisfying, and incredibly easy dinner that's bursting with flavor.
Ingredients
- •1 lb Boneless, skinless chicken thighs (cut into 1-inch pieces)
- •14 oz Firm or extra-firm tofu (pressed well, cut into 1-inch cubes)
- •1 head Cauliflower (cut into bite-sized florets)
- •1 piece Red onion (cut into wedges)
- •1 cup Cherry tomatoes
- •1/4 cup Olive oil
- •2 tbsp Lemon juice
- •3 cloves Garlic (minced)
- •1 tsp Dried oregano
- •1/2 tsp Dried thyme
- •1/2 tsp Smoked paprika
- •1 tsp Salt (or to taste)
- •1/2 tsp Black pepper (or to taste)
- •2 tbsp Fresh parsley (chopped, for garnish)
Instructions
- 1.
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
Time: 5 min - 2.
In a large bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, dried thyme, smoked paprika, salt, and black pepper to create the marinade.
Time: 3 min - 3.
Add the cut chicken thighs, pressed and cubed tofu, cauliflower florets, and red onion wedges to the bowl with the marinade. Toss everything until all ingredients are evenly coated.
Time: 5 min - 4.
Spread the chicken, tofu, cauliflower, and onion in a single layer on the prepared baking sheet. Ensure there's a bit of space between pieces for even roasting.
Time: 2 min - 5.
Roast for 15 minutes. Then, add the cherry tomatoes to the sheet pan, gently tossing them with the other ingredients. Continue roasting for another 10-15 minutes, or until the chicken is cooked through (internal temperature of 165°F / 74°C), the cauliflower is tender and slightly caramelized, and the tofu is golden.
Time: 25 min - 6.
Remove the sheet pan from the oven. Garnish with fresh chopped parsley before serving.
Time: 1 min
Tips
- 💡Ensure your tofu is well-pressed. This removes excess water, allowing it to absorb the marinade better and get a crispier texture when roasted.
- 💡Don't overcrowd the baking sheet! If your pan is too full, the ingredients will steam instead of roast. Use two pans if necessary.
- 💡Serve this dish over a bed of quinoa, couscous, or with warm pita bread for a complete meal. A dollop of hummus or a drizzle of tahini sauce would also be fantastic.
Recipe from TheCookbook.ai
Created by smw355