Heart-Healthy Tandoori Chicken Leg

Transform your dinner table with this *Heart-Healthy Tandoori Chicken Leg* recipe, a flavorful twist on a classic Indian dish designed with your well-being in mind. Featuring skinless chicken drumsticks marinated in a vibrant blend of low-fat yogurt, freshly squeezed lemon juice, garlic, ginger, and aromatic spices like turmeric, cumin, and garam masala, this recipe delivers bold, smoky flavors without the extra calories. Minimal olive oil and optional salt make it a guilt-free indulgence, while a quick broil at the end adds a charred, tandoor-style finish—straight from your oven! Perfectly garnished with fresh cilantro and red onion slices, and served with zesty lemon wedges, this wholesome dish pairs beautifully with whole-grain naan or steamed vegetables for a balanced, heart-smart meal. Ready in under 50 minutes with prep and cooking, this tandoori chicken is proof that eating healthy doesn’t skimp on flavor.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces Chicken drumsticks (skinless)
• 120 grams Low-fat plain yogurt
• 2 tablespoons Fresh lemon juice
• 2 teaspoons Garlic (minced)
• 2 teaspoons Ginger (grated)
• 1 teaspoon Paprika
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Garam masala
• 0.25 teaspoon Cayenne pepper (optional, for heat)
• 1 teaspoon Olive oil
• 0.25 teaspoon Salt (optional, heart-healthy recipes recommend minimal use)
• 2 tablespoons Fresh cilantro (chopped, for garnish)
• 1 small Red onion (sliced, for garnish)
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

In a large bowl, mix the low-fat yogurt, lemon juice, minced garlic, grated ginger, paprika, ground cumin, ground coriander, turmeric, garam masala, cayenne pepper (if using), olive oil, and salt (if using).

Step 2

Using a sharp knife, make 2-3 deep slashes in each chicken drumstick. This allows the marinade to penetrate the meat more effectively.

Step 3

Add the chicken drumsticks to the bowl with the marinade. Rub the marinade thoroughly into the chicken, ensuring it reaches all the slashes. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, or overnight for best results.

Step 4

Preheat your oven to 200°C (400°F). Line a baking sheet with aluminum foil and place a wire rack on top to allow excess fat to drip off during cooking.

Step 5

Arrange the marinated chicken legs on the wire rack, leaving space between each piece for even cooking.

Step 6

Bake the chicken in the preheated oven for 25-30 minutes. Halfway through, flip the chicken pieces to ensure even cooking on both sides.

Step 7

After baking, switch the oven to broil mode and cook the chicken for an additional 3-5 minutes to achieve slight charring, mimicking the traditional tandoor effect. Keep an eye on the chicken to avoid burning.

Step 8

Remove the chicken from the oven and let it rest for 5 minutes. Garnish with chopped fresh cilantro and sliced red onions.

Step 9

Serve hot with lemon wedges on the side for an extra tangy kick. Pair with whole-grain naan or a side of steamed vegetables for a balanced, heart-healthy meal.

Nutrition Facts

Serving size	(717.4g)

Amount per serving	% Daily Value*
Calories	986.2

Total Fat 54.5g	0%
Saturated Fat 14.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 362.9mg	0%
Sodium 938.1mg	0%
Total Carbohydrate 31.1g	0%
Dietary Fiber 7.0g	0%
Total Sugars 15.6g
Protein 98.5g	0%

Vitamin D 90.2IU	0%
Calcium 367.5mg	0%
Iron 8.5mg	0%
Potassium 1720.2mg	0%

*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.

Source of Calories

Fat: 48.6%

Protein: 39.1%

Carbs: 12.3%