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Healthy Baked Tandoori Chicken Drumsticks || #glutenfree #paleo || Eat Spin Run Repeat

Tandoori Chicken Drumsticks with Mango Chutney


  • Author: Angela @ Eat Spin Run Repeat
  • Total Time: 50 mins
  • Yield: 8 drumsticks 1x

Description

Marinated in a mixture of coconut yogurt and warm spices, these healthy Tandoori Chicken Drumsticks are full of Indian-inspired flavours.


Ingredients

Scale

For the chicken

  • 1 cup coconut yogurt (or other non-dairy yogurt, to keep it dairy-free)
  • 2 tbsp olive oil
  • 2 cloves garlic, finely minced
  • 1 tbsp finely minced or pureed ginger
  • 2 tsp curry powder
  • 1 tsp each ground cumin, paprika, coriander and turmeric
  • pinch of cayenne pepper and sea salt
  • 8 chicken drumsticks
  • mango chutney, for serving

For the rice:

  • 2 tsp olive oil
  • 1 clove minced garlic
  • 1 small shallot, minced
  • 1/2 tsp curry powder
  • 1 cup brown or wild rice blend (this will yield about 3 cups cooked, so you may have leftovers)
  • 2 1/4 cups water or low-sodium vegetable broth
  • 2 tbsp minced fresh cilantro or parsley
  • 1 tbsp fresh lime juice

Instructions

For the chicken:

  • Stir together all ingredients for the marinade. (If you want it super smooth you can use a food processor, but if you mince or grate your garlic and ginger, there’s no need.)
  • Remove the skin from the drumsticks if you like, then toss them in a bowl or resealable bag and pour the marinade over top. Seal or cover and set them in the fridge for at least 3 hours – ideally overnight for the best flavour.
  • When ready to cook, preheat the oven to 400F. Line a baking sheet with foil and place a cooking rack over top to allow chicken juices to drip. Optional: rub the rack with coconut or olive oil for easier cleanup.
  • Place the marinated chicken on the rack and baste with any remaining marinade. Roast for about 35 minutes, or until the drumsticks are fully cooked. To crisp them up a bit, switch to the broiler setting for a couple of minutes at the end. (Monitor closely though – burning happens fast!)

For the rice:

  • Heat the olive oil in a medium sized saucepan for about 1 minute, then add the garlic, shallot and curry powder. Stir fry until fragrant (1 minute), then add the rice and vegetable broth.
  • Cover the pot with a lid and cook the rice for as long as the package indicates (this will vary depending on the type of rice, but brown rice typically takes ~40 minutes.) Check occasionally to ensure there is enough liquid.
  • Once cooked, drain off any excess liquid and stir in the cilantro or parsley and lime juice.

To serve:

  • Plate the chicken alongside the rice. Spoon chutney over top or serve on the side for dipping, then garnish with additional herbs and lime wedges if desired.

Notes

To make this recipe paleo, simply swap out the rice for cauliflower rice. Skip the vegetable broth and stir fry it in the garlic, shallot and curry powder until warm. Stir in fresh herbs once warm throughout.

  • Prep Time: 15 mins + marinating
  • Cook Time: 45 mins
  • Category: dinner
  • Method: bake
  • Cuisine: Indian