Low Sodium Tandoori Chicken
Elevate your weeknight dinner with this flavorful Low Sodium Tandoori Chicken, a health-conscious twist on the classic Indian dish. This recipe keeps sodium levels in check while delivering bold and aromatic flavors, thanks to a vibrant marinade of low-fat yogurt, lemon juice, garlic, ginger, and a perfectly balanced blend of warm spices like cumin, turmeric, smoked paprika, and garam masala. The marinated chicken thighs are baked to juicy perfection, with an optional broil for that signature tandoori char. Ready in just 45 minutes (plus marinating time), this dish pairs beautifully with fresh cucumber, onion, and tomato slices for a refreshing finish. Perfect for those seeking heart-healthy Indian cuisine without compromising on taste, this recipe is a must-try!
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Recipe Information
Ingredients
- 2 lbs Chicken thighs (skinless, bone-in or boneless)
- 1 cup Plain, low-fat yogurt
- 2 tbsp Lemon juice
- 4 cloves Garlic (minced)
- 1 tbsp Ginger (grated)
- 1 tsp Cumin powder
- 1 tsp Coriander powder
- 0.5 tsp Turmeric powder
- 1 tsp Paprika (or smoked paprika for extra flavor)
- 1 tsp Garam masala
- 0.5 tsp Chili powder
- 0.5 tsp Black pepper
- 1 tbsp Olive oil
- 2 tbsp Fresh cilantro (chopped, for garnish)
- 1 cup Vegetables for serving (e.g., cucumber, onion, tomato)
Instructions
In a large mixing bowl, combine the yogurt, lemon juice, minced garlic, grated ginger, cumin, coriander, turmeric, paprika, garam masala, chili powder, and black pepper. Mix well to form a marinade.
Add the chicken thighs to the bowl, ensuring each piece is fully coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight, to allow the flavors to penetrate the meat.
Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil or parchment paper for easy cleanup.
Place the marinated chicken thighs on the prepared baking sheet, leaving a little space between each piece. Drizzle olive oil over the chicken to aid in browning.
Bake the chicken in the preheated oven for 25-30 minutes, flipping the pieces halfway through to ensure they cook evenly. The chicken is done when the internal temperature reaches 165°F (74°C).
For a charred, tandoori-style finish, broil the chicken on high for an additional 2-3 minutes, watching carefully to avoid burning.
Remove the chicken from the oven and let it rest for 5 minutes before serving.
Garnish with fresh cilantro and serve with sliced vegetables such as cucumber, onion, and tomato. Enjoy your Low Sodium Tandoori Chicken!
Nutrition Facts
Calories |
2278 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 119.3 g | 153% | |
| Saturated Fat | 32.0 g | 160% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 865 mg | 288% | |
| Sodium | 951 mg | 41% | |
| Total Carbohydrate | 39.4 g | 14% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 22.1 g | ||
| Protein | 252.6 g | 505% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 645 mg | 50% | |
| Iron | 14.5 mg | 81% | |
| Potassium | 3369 mg | 72% | |
*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.
