Low Sodium Chicken Tandoori
Experience the rich, aromatic flavors of traditional tandoori cuisine without the excess sodium in this Low Sodium Chicken Tandoori recipe. Tender chicken thighs are marinated in a vibrant blend of low-sodium yogurt, lemon juice, and bold spices like garam masala, cumin, turmeric, and paprika, delivering authentic taste while keeping it heart-healthy. A quick stint under the broiler creates a charred, tandoor-style finish, elevating the dish to restaurant-quality perfection. Ready in just under an hour (with minimal prep), this oven-baked recipe is ideal for weeknight dinners or weekend gatherings. Garnished with fresh cilantro and mint, it’s as fragrant as it is flavorful. Pair it with steamed veggies or a crisp salad for a complete low-sodium Indian-inspired meal everyone will love.
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Ingredients
- 4 pieces chicken thighs
- 1 cup plain yogurt (low sodium)
- 2 tablespoons lemon juice
- 2 tablespoons unsalted butter
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon paprika
- 1 teaspoon garam masala
- 1 tablespoon ginger paste
- 1 tablespoon garlic paste
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon fresh mint leaves, chopped
Directions
Step 1
1. In a large mixing bowl, combine yogurt, lemon juice, coriander powder, cumin powder, turmeric, paprika, garam masala, ginger paste, and garlic paste. Mix thoroughly to create a marinade.
Step 2
2. Gently pat the chicken thighs dry with paper towels. Using a sharp knife, make shallow cuts on each side of the thighs to help the marinade penetrate.
Step 3
3. Add the chicken thighs to the bowl with the marinade, ensuring each piece is well coated. Cover the bowl and refrigerate for at least 2 hours, or overnight for best results.
Step 4
4. Preheat your oven to 400°F (200°C). Line a baking sheet with foil and lightly grease it with a bit of unsalted butter or cooking spray.
Step 5
5. Place the marinated chicken thighs on the prepared baking sheet. Dot each piece with a small amount of unsalted butter to help in browning.
Step 6
6. Bake the chicken in the preheated oven for 25-30 minutes, or until cooked through and the juices run clear. You can turn on the broiler for the final 3-5 minutes to get a charred effect, mimicking the tandoor.
Step 7
7. Remove the chicken from the oven and let it rest for a few minutes. Garnish with chopped cilantro and mint before serving.
Step 8
8. Serve hot with a side of steamed vegetables or a fresh salad for a delicious and balanced meal.
Nutrition Facts
| Serving size | (941.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1739.8 |
| Total Fat 100.1g | 0% |
| Saturated Fat 38.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 657.1mg | 0% |
| Sodium 1538.2mg | 0% |
| Total Carbohydrate 43.1g | 0% |
| Dietary Fiber 4.7g | 0% |
| Total Sugars 18.0g | |
| Protein 169.5g | 0% |
| Vitamin D 42IU | 0% |
| Calcium 468.1mg | 0% |
| Iron 11.0mg | 0% |
| Potassium 2353.0mg | 0% |
Source of Calories