Soy-Free Chicken Tandoori
Elevate your dinner table with this fragrant and flavorful Soy-Free Chicken Tandoori recipe, a healthier twist on the classic Indian favorite. Perfectly marinated in creamy Greek yogurt and a vibrant blend of turmeric, garam masala, and fresh ginger, these oven-roasted chicken legs boast a smoky char and tender, juicy interior. Free from soy but rich in tangy and aromatic spices, this dish is ideal for foodies seeking dietary-conscious yet authentic tandoori flavors. Prep the marinade in just 20 minutes, let the chicken soak up the goodness overnight, and enjoy a protein-packed meal ready in under 30 minutes of cook time. Garnish with freshly chopped cilantro and serve alongside lemon wedges for a zesty finish. Whether you're hosting guests or craving a homemade Indian-inspired feast, this soy-free tandoori recipe delivers bold taste and irresistible appeal!
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Recipe Information
Ingredients
- 4 pieces Chicken legs
- 1 cup Greek yogurt
- 2 tablespoons Lemon juice
- 4 pieces Garlic cloves, minced
- 1 inch Fresh ginger, grated
- 2 teaspoons Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Garam masala
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Cilantro, chopped
Instructions
Start by making incisions on the chicken legs with a sharp knife. This allows the marinade to penetrate better for enhanced flavor.
In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, ground cumin, paprika, garam masala, ground coriander, turmeric powder, cayenne pepper, salt, and black pepper.
Add the chicken legs to the marinade, ensuring they are thoroughly coated. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for the best flavor.
Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and place a wire rack on top.
Arrange the marinated chicken legs on the wire rack, allowing the excess marinade to drip off.
Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and has a nice charred appearance on the surface. Ensure the internal temperature of the chicken reaches 165°F (75°C).
Remove the chicken from the oven and let it rest for a few minutes before serving.
Garnish with freshly chopped cilantro and serve with lemon wedges for an extra zesty kick.
Nutrition Facts
Calories |
1076 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.6 g | 73% | |
| Saturated Fat | 15.6 g | 78% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 461 mg | 154% | |
| Sodium | 2911 mg | 127% | |
| Total Carbohydrate | 27.1 g | 10% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 8.3 g | ||
| Protein | 103.9 g | 208% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 349 mg | 27% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 1613 mg | 34% | |
*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.
