Low Fat Tandoori Chicken Leg
Indulge guilt-free with this Low Fat Tandoori Chicken Leg recipe, a healthier twist on a classic favorite that's bursting with bold Indian flavors. Marinated in a tangy blend of low-fat yogurt, zesty lemon juice, and a fragrant mix of spices, this dish delivers all the smoky, spiced goodness of traditional tandoori chicken without the extra calories. Perfectly cooked in the oven or on the grill, the skinless chicken legs remain juicy and tender, thanks to a flavorful marinade that seeps deep into the meat. Garnished with fresh cilantro and served with crisp onion slices, this low-fat version of tandoori chicken is ideal for a wholesome lunch, dinner, or even a barbecue feast. Easy to prepare and ready in just under an hour (plus marination time), it’s the perfect choice for anyone seeking a delicious yet health-conscious meal.
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Recipe Information
Ingredients
- 4 pieces Chicken legs (skinless)
- 200 grams Low-fat plain yogurt
- 2 tablespoons Lemon juice
- 1 teaspoon Garlic paste
- 1 teaspoon Ginger paste
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Red chili powder (adjust to taste)
- 0.5 teaspoons Garam masala
- 1 teaspoon Paprika (optional, for color)
- 1 teaspoon Salt
- 1 teaspoon Cooking spray or a few drops of vegetable oil
- 2 tablespoons Fresh cilantro (for garnish)
- 1 cup Onion slices (optional, for serving)
Instructions
In a large mixing bowl, combine low-fat yogurt, lemon juice, garlic paste, ginger paste, ground cumin, ground coriander, turmeric powder, red chili powder, garam masala, paprika, and salt. Mix well to form a smooth marinade.
Using a knife, make 2-3 deep slashes into each chicken leg to allow the marinade to penetrate.
Add the chicken legs to the bowl with the marinade and coat them thoroughly. Ensure the marinade gets into the slashes for maximum flavor.
Cover the bowl with plastic wrap or transfer the chicken and marinade into a resealable plastic bag. Place it in the refrigerator to marinate for at least 4 hours, preferably overnight for best results.
Preheat an oven to 200°C (400°F) or a grill to medium-high heat.
Line a baking tray with aluminum foil and lightly grease it with cooking spray or a few drops of vegetable oil. Alternatively, grease your grill grates.
Place the marinated chicken legs on the tray or grill, shaking off excess marinade. Reserve the leftover marinade for basting.
Cook the chicken in the oven or on the grill for 20-25 minutes, turning halfway through. Baste with the reserved marinade for added flavor and to keep the chicken moist.
Check that the chicken reaches an internal temperature of 75°C (165°F) using a meat thermometer to ensure it is fully cooked.
Once done, remove from the heat and let the chicken rest for 5 minutes. Garnish with fresh cilantro and serve with optional onion slices.
Nutrition Facts
Calories |
990 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.8 g | 55% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 383 mg | 128% | |
| Sodium | 3127 mg | 136% | |
| Total Carbohydrate | 50.1 g | 18% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 24.8 g | ||
| Protein | 102.3 g | 205% | |
| Vitamin D | 3.1 mcg | 15% | |
| Calcium | 542 mg | 42% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2102 mg | 45% | |
*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.
