Low Sodium Tandoori Chicken Drumstick

Indulge in the bold and aromatic flavors of Low Sodium Tandoori Chicken Drumsticks, a lighter twist on the classic Indian favorite. This recipe features tender, juicy drumsticks marinated in a vibrant blend of low-fat Greek yogurt, fresh ginger and garlic paste, zesty lemon juice, and an array of fragrant spices like cumin, coriander, garam masala, and smoked paprika—all without the added salt. Each drumstick is slashed to allow the deeply flavorful marinade to penetrate, ensuring a perfectly seasoned bite every time. Marinate overnight for maximum flavor, then bake to golden perfection with the option of a quick broil for that irresistible, charred finish. Garnished with fresh cilantro and served with refreshing sides like cucumber slices or a low-sodium yogurt dip, this dish is as nutritious as it is delicious. Perfect for a heart-healthy meal that doesn’t compromise on taste, this recipe is a must-try for spice lovers and clean eaters alike!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 3

Ingredients

• 6 pieces Chicken drumsticks
• 1 cup Plain Greek yogurt (unsweetened, low-fat)
• 1 tablespoon Fresh ginger paste
• 1 tablespoon Fresh garlic paste
• 2 tablespoons Lemon juice
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Smoked paprika
• 1 teaspoon Garam masala
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Cayenne pepper (optional, adjust to spice preference)
• 0.5 teaspoon Ground black pepper
• 1 tablespoon Olive oil
• 0.5 tablespoon Papaya paste (optional, for tenderizing)
• 2 tablespoons Fresh cilantro (chopped, for garnish)

Directions

Step 1

Wash and pat dry the chicken drumsticks thoroughly. Use a sharp knife to make 2-3 deep slashes in each drumstick to help the marinade penetrate better.

Step 2

In a large bowl, combine the Greek yogurt, ginger paste, garlic paste, lemon juice, ground cumin, ground coriander, smoked paprika, garam masala, turmeric powder, cayenne pepper (if using), and ground black pepper. Whisk until you have a smooth and well-blended marinade.

Step 3

Add the olive oil and papaya paste (if using) to the marinade, mixing thoroughly.

Step 4

Place the chicken drumsticks into the bowl with the marinade, ensuring each piece is thoroughly coated. Massage the marinade into the slashes for maximum flavor. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight, for the best results.

Step 5

When ready to cook, preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a wire rack on top to allow even cooking.

Step 6

Remove the marinated chicken drumsticks from the refrigerator and allow them to come to room temperature for about 15-20 minutes.

Step 7

Arrange the drumsticks on the wire rack, ensuring they are spaced evenly. Discard any excess marinade.

Step 8

Bake the drumsticks in the preheated oven for 25 minutes. Then, flip the drumsticks and bake for an additional 10 minutes, or until the internal temperature of the chicken reaches 165°F (74°C). For a slightly charred finish, broil the drumsticks on high for 2-3 minutes at the end of cooking.

Step 9

Remove from the oven and let the chicken rest for 5 minutes before serving.

Step 10

Garnish with freshly chopped cilantro and serve with a side of cucumber slices, lemon wedges, or a low-sodium yogurt dip.

Nutrition Facts

Serving size	(935.6g)

Amount per serving	% Daily Value*
Calories	1400.0

Total Fat 74.5g	0%
Saturated Fat 20.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 574.0mg	0%
Sodium 529.5mg	0%
Total Carbohydrate 26.6g	0%
Dietary Fiber 4.3g	0%
Total Sugars 8.5g
Protein 152.1g	0%

Vitamin D 0IU	0%
Calcium 327.8mg	0%
Iron 10.9mg	0%
Potassium 1937.7mg	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: 48.4%

Protein: 43.9%

Carbs: 7.7%