Tandoori Chicken Legs with Raita | Whole Living Eat Well

Name: Tandoori Chicken Legs with Raita
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 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); 4 small red onions, cut into 1/4-inch rounds; Cilantro sprigs, for garnish; 1 lemon, cut into wedges; Raita (yogurt-cucumber sauce)

Samantha Collins

January 5, 2025
Medically Reviewed

In This Article

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

Course: MainCuisine: Indian-inspired

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

150

kcal

Spicy, flavorful tandoori chicken legs, marinated in aromatic spices and served with a cool, refreshing raita for the perfect balance.

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)
Get the Free 30-Day Longevity Guide
One small, science-backed habit a day to help you live longer and feel younger — delivered straight to your inbox. No spam, unsubscribe anytime.

Free forever. No spam — unsubscribe anytime.
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)
Get the Free 30-Day Longevity Guide
One small, science-backed habit a day to help you live longer and feel younger — delivered straight to your inbox. No spam, unsubscribe anytime.

Free forever. No spam — unsubscribe anytime.
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.

Get our best articles in your inbox

Actionable tips on business, growth, and self-improvement — no spam, unsubscribe anytime.

Medical disclaimer. This article is for educational purposes and reflects general information, not personalised medical advice. Reference ranges vary between laboratories and individuals. Always discuss test selection and results with a qualified healthcare professional before making changes to your care.

Was this article helpful?

Free 30-Day Guide

Feel Sharper, Sleep Deeper, Recover Faster — In Just 30 Days.

One small, science-backed habit a day. No overwhelm, no jargon — just a clear, doable path to more energy and better health. Start today, feel the difference by week one.

A simple daily action for all 30 days — five minutes or less.
Practical, Singapore-friendly tips for sleep, food, and movement.
A built-in progress tracker so you can watch the momentum build.

Get your free guide now.

Pop in your details and the full 30-day guide lands in your inbox in seconds.

Free 30-Day Guide

Feel Sharper, Sleep Deeper, Recover Faster — In Just 30 Days.

One small, science-backed habit a day. No overwhelm, no jargon — just a clear, doable path to more energy and better health. Start today, feel the difference by week one.