Sugar-Free Tandoori Chicken Thigh
Delight in the bold, aromatic flavors of Sugar-Free Tandoori Chicken Thighs—a healthier twist on a beloved Indian classic! This recipe combines tender, bone-in chicken thighs with a vibrant, yogurt-based marinade infused with warm spices like cumin, turmeric, and garam masala, all without added sugars. The marinade, enhanced by fresh ginger, garlic, and a splash of zesty lemon juice, ensures every bite is flavorful and juicy. Oven-roasted to perfection and finished with a smoky, charred broil, this guilt-free dish is perfect for a weeknight dinner or festive gathering. Garnish with fresh cilantro and serve alongside cucumber salad or fluffy basmati rice for a wholesome, satisfying meal. Whether you're focused on clean eating or simply love rich, authentic flavors, this sugar-free option is as nutritious as it is delicious.
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Ingredients
- 8 pieces Chicken thighs (bone-in, skinless)
- 1 cup Greek yogurt (unsweetened, full-fat or low-fat)
- 2 tablespoons Lemon juice
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (grated)
- 2 teaspoons Cumin powder
- 2 teaspoons Coriander powder
- 1 teaspoon Turmeric powder
- 2 teaspoons Paprika
- 1 teaspoon Kashmiri red chili powder (optional for color, adjust to taste if adding for spiciness)
- 2 teaspoons Garam masala
- 1 teaspoon Salt
- 2 tablespoons Olive oil (or avocado oil)
- 2 tablespoons Fresh cilantro (for garnish, optional)
Directions
Step 1
Rinse the chicken thighs under cold water and pat them dry with paper towels. Use a sharp knife to make small slashes on the surface of the chicken for better marinade absorption.
Step 2
In a large mixing bowl, combine the Greek yogurt, lemon juice, minced garlic, grated ginger, cumin powder, coriander powder, turmeric powder, paprika, Kashmiri red chili powder (if using), garam masala, salt, and olive oil. Mix well to form a smooth marinade.
Step 3
Add the chicken thighs to the marinade and coat them thoroughly, ensuring the marinade seeps into the slashes. Cover the bowl with plastic wrap and refrigerate for at least 2 hours, preferably overnight for the best flavor.
Step 4
Preheat the oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper and place a wire rack on top.
Step 5
Arrange the marinated chicken thighs on the wire rack, ensuring they are spaced apart. Reserve any leftover marinade for basting during cooking.
Step 6
Roast the chicken in the preheated oven for 25-30 minutes, flipping the pieces halfway through. Baste with the reserved marinade for added flavor and moisture.
Step 7
For a slightly charred, tandoor-like finish, broil the chicken on high for 2-3 minutes at the end of the cooking process. Keep a close eye to prevent burning.
Step 8
Remove the chicken from the oven and let it rest for 5 minutes. Garnish with freshly chopped cilantro if desired and serve hot with a side of cucumber salad, mint chutney, or steamed basmati rice.
Nutrition Facts
| Serving size | (1148.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2174.9 |
| Total Fat 126.5g | 0% |
| Saturated Fat 33.2g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 776mg | 0% |
| Sodium 3106.0mg | 0% |
| Total Carbohydrate 25.8g | 0% |
| Dietary Fiber 7.0g | 0% |
| Total Sugars 8.4g | |
| Protein 226.4g | 0% |
| Vitamin D 40IU | 0% |
| Calcium 392.3mg | 0% |
| Iron 16.9mg | 0% |
| Potassium 2649.4mg | 0% |
Source of Calories