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Chicken Tandoori Leg
Makan Tengah Hari • Malaysia
How to Make Chicken Tandoori Leg (Traditional & Healthy Version)
Chicken Tandoori Leg is a beloved dish in Malaysia, especially among the vibrant Indian Muslim (Mamak) community. This flavorful delicacy is known for its aromatic spices and smoky char, achieved through marinating whole chicken legs in a blend of yogurt and local rempah (spices) before grilling. In Malaysia, tandoori is often served alongside fresh naan, cucumber salad, and mint chutney, making it a satisfying lunch option appreciated by all ethnic groups. Malaysian Chicken Tandoori is unique for its use of local ingredients such as kunyit (turmeric) and pandan-infused yogurt, enhancing both aroma and taste. The dish’s striking red hue and tender texture are iconic in Malaysian food culture, and it’s a star item in many kedai makan and night markets. Besides its tantalizing taste, Chicken Tandoori Leg is a healthier choice when grilled, offering protein-rich sustenance without excessive oil. Perfect for those tracking calories, this recipe balances flavor, tradition, and wellness—showcasing Malaysia’s multicultural culinary heritage.
Bahan-bahan(untuk 1 whole chicken leg (drumstick and thigh) with salad)
- 2 pieces Chicken legs (drumstick & thigh) (Ayam)
- 1/2 cup Low-fat yogurt (Local: yogurt rendah lemak)
- 2 tablespoons Lemon juice (Perahan limau)
- 1 tablespoon Ginger paste (Halia)
- 1 tablespoon Garlic paste (Bawang putih)
- 1 tablespoon Chili powder (Serbuk cili)
- 1/2 teaspoon Turmeric powder (Kunyit)
- 1 teaspoon Garam masala (Local spice blend)
- 1/2 teaspoon Salt (Garam)
- 1 piece Pandan leaf (Daun pandan, tied in a knot) - pilihan
- 1 stalk Lemongrass (Serai, bruised) - pilihan
- 1 teaspoon Cooking spray or olive oil (Minyak zaitun (optional for basting)) - pilihan
Arahan
- 1
Wash and pat dry chicken legs. Make 2-3 deep cuts on each leg for better marinade absorption.
5 minutes
Deeper cuts ensure the spices penetrate for juicier meat.
- 2
In a large bowl, mix yogurt, lemon juice, ginger paste, garlic paste, chili powder, turmeric, garam masala, and salt. Add pandan leaf and bruised lemongrass for extra aroma.
5 minutes
Let the marinade sit for a few minutes to infuse with pandan and serai.
- 3
Coat chicken legs thoroughly with the marinade, ensuring it enters the cuts. Cover and refrigerate for at least 1 hour (or overnight for best flavor).
5 minutes
Longer marination yields more tender and flavorful chicken.
- 4
Preheat oven or air fryer to 200°C. Line tray with foil and lightly grease with cooking spray or olive oil.
2 minutes
Preheating helps achieve a smoky char similar to traditional tandoor.
Kenapa hidangan ini sihat
This Chicken Tandoori Leg recipe is a healthy lunch choice for Malaysians as it is grilled, not fried, minimizing unhealthy fats. Lean chicken meat delivers quality protein, while yogurt and spices add nutrients without excess calories. Including local herbs like pandan and serai boosts aroma naturally, reducing the need for artificial flavorings. It’s ideal for calorie trackers and those seeking wholesome, tasty meals.
Chicken Tandoori Leg is high in protein, supporting muscle repair and satiety. Using low-fat yogurt reduces saturated fat and adds calcium for strong bones. Spices like kunyit and halia have anti-inflammatory benefits, while grilling minimizes oil use, lowering overall calories. Served with fresh salad, this meal is rich in vitamins A, C, and antioxidants essential for a balanced Malaysian diet.
Petua
- 💡Tip 1: For extra juiciness, marinate chicken overnight.
- 💡Tip 2: Use an air fryer for crispier skin with less oil.
- 💡Tip 3: Add a dash of cumin or coriander powder for deeper flavor.
Penyimpanan & hidangan
Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in an oven or air fryer for best texture. Avoid microwaving to keep the exterior crisp.
Paling sesuai dihidang: Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
