Low Sodium Tandoori Chicken Thigh
Indulge in the bold and smoky flavors of this *Low Sodium Tandoori Chicken Thigh* recipe, a healthier twist on the classic Indian favorite. Perfectly seasoned with a vibrant blend of spices like turmeric, paprika, garam masala, and coriander, these bone-in, skinless thighs are marinated in low-fat Greek yogurt and lemon juice for unbeatable tenderness and flavor. With minimal sodium, this heart-smart dish is ideal for those looking to enjoy a guilt-free yet flavorful meal. Baked to juicy perfection and garnished with fresh cilantro, this Tandoori-inspired chicken pairs beautifully with brown rice, roasted veggies, or a crisp salad. Ready in under an hour, including preparation, it’s an easy and satisfying option for a weeknight dinner or weekend feast.
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Recipe Information
Ingredients
- 4 pieces Chicken thighs (bone-in, skinless)
- 1 cup Plain Greek yogurt (low-fat)
- 2 tablespoons Lemon juice
- 3 cloves Garlic (minced)
- 1 tablespoon Ginger (grated)
- 2 teaspoons Paprika
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 0.5 teaspoon Smoked paprika
- 0.5 teaspoon Ground black pepper
- 1 tablespoon Olive oil
- 2 tablespoons Fresh cilantro (chopped, for garnish)
Instructions
In a large mixing bowl, combine the Greek yogurt, lemon juice, garlic, ginger, paprika, turmeric, cumin, coriander, garam masala, smoked paprika, and black pepper. Mix until the spices are fully incorporated into the yogurt.
Score the chicken thighs with shallow cuts to allow the marinade to penetrate. Add the chicken thighs to the bowl and thoroughly coat them with the marinade.
Cover the bowl with plastic wrap and refrigerate for at least 4 hours, or preferably overnight, to let the flavors infuse.
Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil or parchment paper for easy cleanup.
Remove the chicken thighs from the marinade and place them on the prepared baking sheet. Drizzle olive oil over the chicken to enhance browning during cooking.
Bake the chicken in the preheated oven for 25–30 minutes, or until the internal temperature reaches 165°F (74°C) when measured with a meat thermometer. Turn the chicken pieces halfway through cooking to ensure even browning.
Once cooked, let the chicken rest for 5 minutes before serving.
Garnish with chopped fresh cilantro and serve alongside steamed vegetables, a fresh salad, or brown rice for a complete meal.
Nutrition Facts
Calories |
1193 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.9 g | 82% | |
| Saturated Fat | 16.9 g | 84% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 388 mg | 129% | |
| Sodium | 418 mg | 18% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 8.9 g | ||
| Protein | 127.0 g | 254% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 365 mg | 28% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1652 mg | 35% | |
*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.
