Low Sodium Chicken Tandoori
Discover the bold flavors of India with this enticing Low Sodium Chicken Tandoori recipe, a healthy twist on the classic tandoori chicken. Perfectly marinated in a blend of aromatic spices, creamy low-sodium yogurt, and zesty lemon juice, this dish delivers maximum flavor without relying on excess salt. Marinate the chicken thighs for an intense burst of flavor, then bake them to tender perfection with a lightly charred edge that mimics traditional tandoori grilling. Finished with a refreshing garnish of cilantro and mint, this heart-healthy, oven-baked adaptation is ideal for a flavorful dinner served with steamed vegetables or a crisp side salad. With just 15 minutes of prep and 30 minutes of cook time, it’s a quick and wholesome meal that doesn’t compromise on authentic taste. Perfect for home cooks seeking a low-sodium yet high-impact recipe!
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Recipe Information
Ingredients
- 4 pieces chicken thighs
- 1 cup plain yogurt (low sodium)
- 2 tablespoons lemon juice
- 2 tablespoons unsalted butter
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon paprika
- 1 teaspoon garam masala
- 1 tablespoon ginger paste
- 1 tablespoon garlic paste
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon fresh mint leaves, chopped
Instructions
1. In a large mixing bowl, combine yogurt, lemon juice, coriander powder, cumin powder, turmeric, paprika, garam masala, ginger paste, and garlic paste. Mix thoroughly to create a marinade.
2. Gently pat the chicken thighs dry with paper towels. Using a sharp knife, make shallow cuts on each side of the thighs to help the marinade penetrate.
3. Add the chicken thighs to the bowl with the marinade, ensuring each piece is well coated. Cover the bowl and refrigerate for at least 2 hours, or overnight for best results.
4. Preheat your oven to 400°F (200°C). Line a baking sheet with foil and lightly grease it with a bit of unsalted butter or cooking spray.
5. Place the marinated chicken thighs on the prepared baking sheet. Dot each piece with a small amount of unsalted butter to help in browning.
6. Bake the chicken in the preheated oven for 25-30 minutes, or until cooked through and the juices run clear. You can turn on the broiler for the final 3-5 minutes to get a charred effect, mimicking the tandoor.
7. Remove the chicken from the oven and let it rest for a few minutes. Garnish with chopped cilantro and mint before serving.
8. Serve hot with a side of steamed vegetables or a fresh salad for a delicious and balanced meal.
Nutrition Facts
Calories |
1740 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.1 g | 128% | |
| Saturated Fat | 38.4 g | 192% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 657 mg | 219% | |
| Sodium | 1538 mg | 67% | |
| Total Carbohydrate | 43.1 g | 16% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 18.0 g | ||
| Protein | 169.5 g | 339% | |
| Vitamin D | 1.1 mcg | 5% | |
| Calcium | 468 mg | 36% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2353 mg | 50% | |
*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.
