Low Sodium Tandoori Chicken Leg

Discover the bold flavors of traditional Indian cuisine with a healthier twist in this Low Sodium Tandoori Chicken Leg recipe. Marinated in a vibrant blend of low sodium yogurt, fresh lemon juice, garlic, ginger, and aromatic spices like cumin, coriander, and turmeric, this dish delivers all the smoky, tangy, and mildly spicy taste you love—without the excess salt. Perfectly baked until tender with a lightly charred finish, these chicken legs are both juicy and protein-packed. This recipe is easy to prepare, with just 15 minutes of active prep time, and makes for a wholesome dinner option for the entire family. Garnished with fresh cilantro and served with lemon wedges, it's a show-stopping yet heart-healthy dish that pairs beautifully with basmati rice or a simple green salad. Whether you’re watching your sodium intake or just seeking a flavorful low-salt recipe, this tandoori chicken is sure to impress.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces chicken legs
• 1 cup low sodium plain yogurt
• 2 tablespoons fresh lemon juice
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1.5 teaspoons paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon cayenne pepper (optional)
• 1 tablespoon unsalted oil (e.g., olive oil)
• 2 tablespoons fresh cilantro, chopped (for garnish)
• 4 pieces fresh lemon wedges (for serving)

Directions

Step 1

1. Rinse the chicken legs and pat them dry with a paper towel. Using a sharp knife, make a few shallow slits on each chicken leg to help the marinade penetrate.

Step 2

2. In a large mixing bowl, combine the low sodium yogurt, lemon juice, minced garlic, grated ginger, paprika, ground cumin, ground coriander, turmeric powder, black pepper, and cayenne pepper (if using). Stir until well-mixed to create the marinade.

Step 3

3. Add the chicken legs to the bowl and coat each piece thoroughly with the marinade, ensuring it gets into the slits. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight, for maximum flavor.

Step 4

4. When ready to cook, preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper and lightly brush with unsalted oil to prevent sticking.

Step 5

5. Remove the chicken legs from the marinade and shake off any excess. Arrange them on the prepared baking sheet.

Step 6

6. Bake in the preheated oven for 25-30 minutes, turning the chicken halfway through to ensure even cooking. The chicken is done when the internal temperature reaches 165°F (74°C) and the skin is slightly charred.

Step 7

7. Remove the chicken legs from the oven and let them rest for 5 minutes. Garnish with freshly chopped cilantro and serve with lemon wedges on the side.

Step 8

8. Enjoy your flavorful and healthy Low Sodium Tandoori Chicken Legs!

Nutrition Facts

Serving size	(1027.7g)

Amount per serving	% Daily Value*
Calories	1196.7

Total Fat 72.8g	0%
Saturated Fat 20.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 469.3mg	0%
Sodium 537.0mg	0%
Total Carbohydrate 37.0g	0%
Dietary Fiber 8.0g	0%
Total Sugars 15.7g
Protein 101.6g	0%

Vitamin D 126.2IU	0%
Calcium 675.3mg	0%
Iron 9.4mg	0%
Potassium 2063.2mg	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: 54.2%

Protein: 33.6%

Carbs: 12.2%