Low Fat Tandoori Chicken Leg

Elevate your healthy eating game with this mouthwatering Low Fat Tandoori Chicken Leg recipe, a lighter take on the classic Indian favorite. Marinated in a fragrant blend of low-fat yogurt, zesty lemon juice, and bold spices like garam masala, cumin, and turmeric, these skinless chicken legs pack all the authentic tandoori flavor with a fraction of the calories. The marinade penetrates deep thanks to carefully made slashes, ensuring every bite is juicy and full of spice. Grilled or roasted to perfection with minimal oil, this dish is perfect for those seeking a flavorful yet guilt-free meal. Serve with fresh cilantro and optional onion slices for a vibrant and satisfying dinner that's ideal for weeknights or festive gatherings. Perfectly balanced and protein-rich, this recipe will keep your health goals on track without compromising on taste!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Chicken legs (skinless)
• 200 grams Low-fat plain yogurt
• 2 tablespoons Lemon juice
• 1 teaspoon Garlic paste
• 1 teaspoon Ginger paste
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoons Turmeric powder
• 0.5 teaspoons Red chili powder (adjust to taste)
• 0.5 teaspoons Garam masala
• 1 teaspoon Paprika (optional, for color)
• 1 teaspoon Salt
• 1 teaspoon Cooking spray or a few drops of vegetable oil
• 2 tablespoons Fresh cilantro (for garnish)
• 1 cup Onion slices (optional, for serving)

Directions

Step 1

In a large mixing bowl, combine low-fat yogurt, lemon juice, garlic paste, ginger paste, ground cumin, ground coriander, turmeric powder, red chili powder, garam masala, paprika, and salt. Mix well to form a smooth marinade.

Step 2

Using a knife, make 2-3 deep slashes into each chicken leg to allow the marinade to penetrate.

Step 3

Add the chicken legs to the bowl with the marinade and coat them thoroughly. Ensure the marinade gets into the slashes for maximum flavor.

Step 4

Cover the bowl with plastic wrap or transfer the chicken and marinade into a resealable plastic bag. Place it in the refrigerator to marinate for at least 4 hours, preferably overnight for best results.

Step 5

Preheat an oven to 200°C (400°F) or a grill to medium-high heat.

Step 6

Line a baking tray with aluminum foil and lightly grease it with cooking spray or a few drops of vegetable oil. Alternatively, grease your grill grates.

Step 7

Place the marinated chicken legs on the tray or grill, shaking off excess marinade. Reserve the leftover marinade for basting.

Step 8

Cook the chicken in the oven or on the grill for 20-25 minutes, turning halfway through. Baste with the reserved marinade for added flavor and to keep the chicken moist.

Step 9

Check that the chicken reaches an internal temperature of 75°C (165°F) using a meat thermometer to ensure it is fully cooked.

Step 10

Once done, remove from the heat and let the chicken rest for 5 minutes. Garnish with fresh cilantro and serve with optional onion slices.

Nutrition Facts

Serving size	(896.9g)

Amount per serving	% Daily Value*
Calories	990.2

Total Fat 42.8g	0%
Saturated Fat 12.6g	0%
Polyunsaturated Fat 0.0g
Cholesterol 383.4mg	0%
Sodium 3126.8mg	0%
Total Carbohydrate 50.1g	0%
Dietary Fiber 8.4g	0%
Total Sugars 24.8g
Protein 102.3g	0%

Vitamin D 123.7IU	0%
Calcium 541.7mg	0%
Iron 9.5mg	0%
Potassium 2102.4mg	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: 38.7%

Protein: 41.1%

Carbs: 20.1%