Low Sodium Tandoori Chicken Leg
Savor the bold and aromatic flavors of this Low Sodium Tandoori Chicken Leg recipe—an irresistible spin on a beloved classic, crafted with health-conscious ingredients. Tender chicken legs are marinated in a vibrant blend of low sodium yogurt, freshly squeezed lemon juice, garlic, ginger, and fragrant spices like cumin, coriander, and turmeric, then baked to juicy perfection. With just 15 minutes of prep time and a short 30-minute bake, this dish is a quick yet flavorful option for weeknight dinners or special occasions. Garnished with fresh cilantro and served with lemon wedges, this recipe delivers the authentic taste of tandoori chicken without the added salt, making it a must-try for those seeking heart-healthy, flavorful meals. Perfect for anyone looking to enjoy Indian-inspired cuisine with a nutritious twist!
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Recipe Information
Ingredients
- 4 pieces chicken legs
- 1 cup low sodium plain yogurt
- 2 tablespoons fresh lemon juice
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1.5 teaspoons paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon cayenne pepper (optional)
- 1 tablespoon unsalted oil (e.g., olive oil)
- 2 tablespoons fresh cilantro, chopped (for garnish)
- 4 pieces fresh lemon wedges (for serving)
Instructions
1. Rinse the chicken legs and pat them dry with a paper towel. Using a sharp knife, make a few shallow slits on each chicken leg to help the marinade penetrate.
2. In a large mixing bowl, combine the low sodium yogurt, lemon juice, minced garlic, grated ginger, paprika, ground cumin, ground coriander, turmeric powder, black pepper, and cayenne pepper (if using). Stir until well-mixed to create the marinade.
3. Add the chicken legs to the bowl and coat each piece thoroughly with the marinade, ensuring it gets into the slits. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight, for maximum flavor.
4. When ready to cook, preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper and lightly brush with unsalted oil to prevent sticking.
5. Remove the chicken legs from the marinade and shake off any excess. Arrange them on the prepared baking sheet.
6. Bake in the preheated oven for 25-30 minutes, turning the chicken halfway through to ensure even cooking. The chicken is done when the internal temperature reaches 165°F (74°C) and the skin is slightly charred.
7. Remove the chicken legs from the oven and let them rest for 5 minutes. Garnish with freshly chopped cilantro and serve with lemon wedges on the side.
8. Enjoy your flavorful and healthy Low Sodium Tandoori Chicken Legs!
Nutrition Facts
Calories |
1197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.8 g | 93% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 469 mg | 156% | |
| Sodium | 537 mg | 23% | |
| Total Carbohydrate | 37.0 g | 13% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 15.7 g | ||
| Protein | 101.6 g | 203% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 675 mg | 52% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2063 mg | 44% | |
*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.
