Main CourseSouth Asian

High Protein Sheet Pan Kebabs

Name: High Protein Sheet Pan Kebabs
Prep time: 10 min
Cook time: 26 min
Total time: 36 min
Yield: 2 servings (2 kebabs over rice each)
Cuisine: South Asian
Ingredients: 1 lb ground chicken; 3/4 large red onion, grated and squeezed dry (reserve remaining 1/4 for assembly); 1/4 cup cilantro, finely chopped (reserve some for garnish); 2 tbsp mint, finely chopped (reserve some for garnish); 3 cloves garlic, grated; 2 tsp fresh ginger, grated; 1 jalapeño, finely minced; 1/2 tsp cumin; 1/2 tsp coriander; 1/2 tsp garam masala; 1/2 tsp smoked paprika; 1/2 tsp salt; 1/2 tsp black pepper; 1/3 cup Greek yogurt; 1 tbsp water (to thin); 1/2 lemon, zest and juice; 1 tbsp cilantro, finely chopped; 2 tbsp mint, finely chopped; 1 small clove garlic, grated; 1/8 tsp ground cumin; 1/8 tsp salt; 2 portions rice, cooked to package directions; 1 dill pickle, sliced; 1 roma tomato, sliced; 1/4 red onion (reserved from kebab), sliced; Reserved cilantro and mint

Charred, spiced ground-chicken kebabs over fluffy rice, finished with a cool lemon-herb yogurt drizzle. Warm cumin, coriander, and garam masala carry a gentle jalapeño heat, brightened by crisp dill pickle, roma tomato, red onion, and fresh mint and cilantro.

Prep time

10 min

Cook time

26 min

Total time

36 min

Servings

Ingredients

Kebabs

ground chicken
large red onion, grated and squeezed dry (reserve remaining 1/4 for assembly)
cilantro, finely chopped (reserve some for garnish)
mint, finely chopped (reserve some for garnish)
cloves garlic, grated
(≈ ¾ tbsp) fresh ginger, grated
jalapeño, finely minced
cumin
coriander
garam masala
smoked paprika
salt
black pepper

Lemon Herb Yogurt Drizzle

Greek yogurt
water (to thin)
lemon, zest and juice
cilantro, finely chopped
mint, finely chopped
small clove garlic, grated
ground cumin
salt

For Assembly

portions rice, cooked to package directions
dill pickle, sliced
roma tomato, sliced
red onion (reserved from kebab), sliced
Reserved cilantro and mint

Instructions

1
Preheat oven to 425°F. Grate 3/4 of the red onion and squeeze out all the liquid; reserve the remaining 1/4, sliced, for garnish. Finely chop the cilantro and mint, reserving a little of each for garnish. Mix the grated onion, herbs, spices, salt, and chicken for 2-3 min until sticky.
2
Grease a 9.5" x 6.5" sheet pan (a standard loaf pan also works well for this 1 lb portion). Spread the meat mixture across the pan, separate lengthwise into 4 equal strips with a spatula, drizzle with oil.
3
Roast 18-20 min.
4
As soon as the kebabs are in the oven, start the rice cooking to package directions so it finishes around when the kebabs come out.
5
With the kebabs roasting, whisk together the yogurt, lemon zest and juice, grated garlic, ground cumin, and salt. Stir in the chopped cilantro and mint, then thin with water to a drizzle consistency. Let it sit so the flavors meld while everything cooks.
6
Broil 4-6 min for char.
7
Divide the rice between two plates. Top each with 2 kebabs, sliced dill pickle, roma tomato, the reserved red onion, and the reserved cilantro and mint. Drizzle with pan juices and lemon herb yogurt.

Notes

Nutrition calculated using ground chicken and white rice (1/4 cup dry per portion), cooked without added salt. Most of the sodium comes from the dill pickle and the added salt. If salting the rice water or using a fattier meat, macros will vary. Watching your sodium? Leave the pickle off — it accounts for roughly 400mg per serving.

Nutrition

per serving

1/2

Calories

610 calories

Protein

49g

Carbs

56g

Fat

20g

Fiber

Sodium

1310mg