Low Sodium Tandoori Chicken Drumstick
Savor the bold and vibrant flavors of Indian cuisine with this Low Sodium Tandoori Chicken Drumstick recipe, designed for health-conscious food lovers who crave the classic taste without the extra salt. Featuring tender, juicy drumsticks marinated in a creamy blend of low-fat Greek yogurt, fresh ginger and garlic paste, tangy lemon juice, and a medley of aromatic spices like cumin, coriander, garam masala, and turmeric, this dish is bursting with zesty flavors. A touch of smoked paprika and optional cayenne pepper gives it a smokey, spicy kick, while a hint of papaya paste ensures perfectly tenderized meat. Baked to crispy golden perfection and garnished with fresh cilantro, these drumsticks are a guilt-free delight that pair wonderfully with cucumber slices, lemon wedges, or a low-sodium yogurt dip. Tailored for those aiming to reduce sodium intake, this recipe makes indulgence healthy and easy—all in under an hour of cooking time!
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Recipe Information
Ingredients
- 6 pieces Chicken drumsticks
- 1 cup Plain Greek yogurt (unsweetened, low-fat)
- 1 tablespoon Fresh ginger paste
- 1 tablespoon Fresh garlic paste
- 2 tablespoons Lemon juice
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Smoked paprika
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Cayenne pepper (optional, adjust to spice preference)
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Olive oil
- 0.5 tablespoon Papaya paste (optional, for tenderizing)
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
Wash and pat dry the chicken drumsticks thoroughly. Use a sharp knife to make 2-3 deep slashes in each drumstick to help the marinade penetrate better.
In a large bowl, combine the Greek yogurt, ginger paste, garlic paste, lemon juice, ground cumin, ground coriander, smoked paprika, garam masala, turmeric powder, cayenne pepper (if using), and ground black pepper. Whisk until you have a smooth and well-blended marinade.
Add the olive oil and papaya paste (if using) to the marinade, mixing thoroughly.
Place the chicken drumsticks into the bowl with the marinade, ensuring each piece is thoroughly coated. Massage the marinade into the slashes for maximum flavor. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight, for the best results.
When ready to cook, preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a wire rack on top to allow even cooking.
Remove the marinated chicken drumsticks from the refrigerator and allow them to come to room temperature for about 15-20 minutes.
Arrange the drumsticks on the wire rack, ensuring they are spaced evenly. Discard any excess marinade.
Bake the drumsticks in the preheated oven for 25 minutes. Then, flip the drumsticks and bake for an additional 10 minutes, or until the internal temperature of the chicken reaches 165°F (74°C). For a slightly charred finish, broil the drumsticks on high for 2-3 minutes at the end of cooking.
Remove from the oven and let the chicken rest for 5 minutes before serving.
Garnish with freshly chopped cilantro and serve with a side of cucumber slices, lemon wedges, or a low-sodium yogurt dip.
Nutrition Facts
Calories |
1400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.5 g | 96% | |
| Saturated Fat | 20.5 g | 102% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 574 mg | 191% | |
| Sodium | 530 mg | 23% | |
| Total Carbohydrate | 26.6 g | 10% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 8.5 g | ||
| Protein | 152.1 g | 304% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 328 mg | 25% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 1938 mg | 41% | |
*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.
