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Tandoori Chicken Legs with Raita | Whole Living Eat Well

Tandoori Chicken Legs with Raita | Whole Living Eat Well

This Tandoori Chicken Legs with Raita recipe delivers bold and aromatic flavors, thanks to a tangy yogurt marinade infused with spices like cumin, coriander, and ginger. Grilled to perfection and served with a refreshing raita, this dish makes for a delicious and healthy meal. The chicken is tender, juicy, and perfect for an outdoor barbecue or a cozy indoor dinner.

Tandoori Chicken Legs with Raita

Tandoori Chicken Legs with Raita

Course: MainCuisine: Indian-inspired
Servings

6

servings
Prep time

15

minutes
Cooking time

30

minutes
Calories

150

kcal

Ingredients

  • For the Chicken Marinade:
  • 1 cup plain nonfat yogurt

  • Juice of 1/2 lemon

  • 1 tablespoon freshly grated ginger

  • 1 tablespoon minced garlic (3 to 4 cloves)

  • 1/4 cup grated onion (1 small onion)

  • 1 tablespoon paprika

  • 1 teaspoon ground cinnamon

  • 1 teaspoon ground cumin

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 1/4 teaspoon ground cardamom

  • 1/4 teaspoon ground coriander

  • 1/4 teaspoon ground cloves

  • 6 chicken legs (drumstick and thigh), skin and excess fat removed (about 3 1/2 pounds)

  • For Serving:
  • 4 small red onions, cut into 1/4-inch rounds

  • Cilantro sprigs, for garnish

  • 1 lemon, cut into wedges

  • Raita (yogurt-cucumber sauce)

Directions

  • In a large bowl, mix the yogurt, lemon juice, grated ginger, garlic, onion, and all the spices (paprika, cinnamon, cumin, salt, black pepper, cardamom, coriander, and cloves).
  • Add the chicken legs to the marinade and coat them evenly. Cover and refrigerate for at least 4 hours, or preferably overnight, to allow the flavors to meld.
  • Preheat the grill or oven to 400°F (200°C). If using a grill, oil the grates to prevent sticking.
  • Grill the chicken legs, turning occasionally, for 25-30 minutes until the chicken is fully cooked and lightly charred on the outside.
  • If baking, place the marinated chicken on a lined baking sheet and roast in the oven for 30-35 minutes, or until the internal temperature reaches 165°F (74°C).
  • In the last 10 minutes of grilling or baking, add the onion rounds to the grill or oven, grilling them until tender and lightly charred.
  • Serve the chicken legs with grilled onions, cilantro sprigs, lemon wedges, and raita on the side for dipping.

Notes

  • Nutrition Facts (Per Serving)
    Total Fat: 14 g
    Cholesterol: 140 mg
    Sodium: 450 mg
    Total Carbohydrates: 10 g
    Sugars: 6 g
    Protein: 40 g

These Tandoori Chicken Legs with Raita offer a mouthwatering combination of smoky, spiced chicken with a cooling yogurt-based raita. Perfect for both weeknight dinners and special occasions, this dish is sure to impress with its vibrant flavors and tender texture.