Heart-Healthy Tandoori Chicken Leg
Transform your weeknight dinners with this flavorful, heart-healthy tandoori chicken leg recipe! Made with skinless chicken drumsticks and a light, low-fat yogurt marinade infused with bold spices like turmeric, cumin, and garam masala, this dish is as nutritious as it is delicious. The marinade pairs beautifully with fresh ginger, garlic, and a splash of zesty lemon juice, creating layers of irresistible flavor. Baked to perfection and finished with a broil for a smoky, tandoor-inspired char, this dish balances health-conscious ingredients and authentic Indian-inspired taste. Garnished with vibrant red onions, fresh cilantro, and served with lemon wedges, it’s the perfect centerpiece for a wholesome meal. Ready in under an hour, this easy recipe is ideal for busy families or anyone seeking a guilt-free indulgence without compromising flavor!
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Recipe Information
Ingredients
- 4 pieces Chicken drumsticks (skinless)
- 120 grams Low-fat plain yogurt
- 2 tablespoons Fresh lemon juice
- 2 teaspoons Garlic (minced)
- 2 teaspoons Ginger (grated)
- 1 teaspoon Paprika
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Garam masala
- 0.25 teaspoon Cayenne pepper (optional, for heat)
- 1 teaspoon Olive oil
- 0.25 teaspoon Salt (optional, heart-healthy recipes recommend minimal use)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 1 small Red onion (sliced, for garnish)
- 4 pieces Lemon wedges (for serving)
Instructions
In a large bowl, mix the low-fat yogurt, lemon juice, minced garlic, grated ginger, paprika, ground cumin, ground coriander, turmeric, garam masala, cayenne pepper (if using), olive oil, and salt (if using).
Using a sharp knife, make 2-3 deep slashes in each chicken drumstick. This allows the marinade to penetrate the meat more effectively.
Add the chicken drumsticks to the bowl with the marinade. Rub the marinade thoroughly into the chicken, ensuring it reaches all the slashes. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, or overnight for best results.
Preheat your oven to 200°C (400°F). Line a baking sheet with aluminum foil and place a wire rack on top to allow excess fat to drip off during cooking.
Arrange the marinated chicken legs on the wire rack, leaving space between each piece for even cooking.
Bake the chicken in the preheated oven for 25-30 minutes. Halfway through, flip the chicken pieces to ensure even cooking on both sides.
After baking, switch the oven to broil mode and cook the chicken for an additional 3-5 minutes to achieve slight charring, mimicking the traditional tandoor effect. Keep an eye on the chicken to avoid burning.
Remove the chicken from the oven and let it rest for 5 minutes. Garnish with chopped fresh cilantro and sliced red onions.
Serve hot with lemon wedges on the side for an extra tangy kick. Pair with whole-grain naan or a side of steamed vegetables for a balanced, heart-healthy meal.
Nutrition Facts
Calories |
986 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.5 g | 70% | |
| Saturated Fat | 14.0 g | 70% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 938 mg | 41% | |
| Total Carbohydrate | 31.1 g | 11% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 15.6 g | ||
| Protein | 98.5 g | 197% | |
| Vitamin D | 2.3 mcg | 11% | |
| Calcium | 368 mg | 28% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1720 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
