Low Sodium Tandoori Chicken Thigh

Savor the bold and aromatic flavors of **Low Sodium Tandoori Chicken Thigh**, a heart-healthy twist on a classic Indian-inspired dish! This easy-to-make recipe features tender, bone-in chicken thighs marinated in a creamy blend of low-fat Greek yogurt, zesty lemon juice, and an enticing mix of spices like turmeric, cumin, and garam masala. Scored for maximum flavor absorption, the chicken is baked to golden perfection with a drizzle of olive oil, creating a juicy, vibrant dish with less sodium but all the taste. Perfectly balanced for a nutritious meal, serve it with steamed vegetables, a fresh salad, or fluffy brown rice, and finish with a sprinkle of fresh cilantro. This lighter take on traditional tandoori chicken is an excellent choice for anyone looking to enjoy bold spices without compromising on health!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Chicken thighs (bone-in, skinless)
• 1 cup Plain Greek yogurt (low-fat)
• 2 tablespoons Lemon juice
• 3 cloves Garlic (minced)
• 1 tablespoon Ginger (grated)
• 2 teaspoons Paprika
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Garam masala
• 0.5 teaspoon Smoked paprika
• 0.5 teaspoon Ground black pepper
• 1 tablespoon Olive oil
• 2 tablespoons Fresh cilantro (chopped, for garnish)

Directions

Step 1

In a large mixing bowl, combine the Greek yogurt, lemon juice, garlic, ginger, paprika, turmeric, cumin, coriander, garam masala, smoked paprika, and black pepper. Mix until the spices are fully incorporated into the yogurt.

Step 2

Score the chicken thighs with shallow cuts to allow the marinade to penetrate. Add the chicken thighs to the bowl and thoroughly coat them with the marinade.

Step 3

Cover the bowl with plastic wrap and refrigerate for at least 4 hours, or preferably overnight, to let the flavors infuse.

Step 4

Preheat your oven to 400°F (200°C) and line a baking sheet with aluminum foil or parchment paper for easy cleanup.

Step 5

Remove the chicken thighs from the marinade and place them on the prepared baking sheet. Drizzle olive oil over the chicken to enhance browning during cooking.

Step 6

Bake the chicken in the preheated oven for 25–30 minutes, or until the internal temperature reaches 165°F (74°C) when measured with a meat thermometer. Turn the chicken pieces halfway through cooking to ensure even browning.

Step 7

Once cooked, let the chicken rest for 5 minutes before serving.

Step 8

Garnish with chopped fresh cilantro and serve alongside steamed vegetables, a fresh salad, or brown rice for a complete meal.

Nutrition Facts

Serving size	(714.4g)

Amount per serving	% Daily Value*
Calories	1193.4

Total Fat 63.9g	0%
Saturated Fat 16.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 387.8mg	0%
Sodium 417.7mg	0%
Total Carbohydrate 26.2g	0%
Dietary Fiber 5.3g	0%
Total Sugars 8.9g
Protein 127.0g	0%

Vitamin D 20IU	0%
Calcium 365.4mg	0%
Iron 10.3mg	0%
Potassium 1652.2mg	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: 48.4%

Protein: 42.8%

Carbs: 8.8%