Tandoori Chicken Legs

I make approximately 1/3 of this recipe, serving 2 people. I'll give the full recipe though and the macros from the original recipe. Obviously depending on the type of yogurt and the amount of chicken your calorie counts are going to be slightly different. The marinating in the yogurt/citrus/spice blend though give you a lovely moist chicken, even though it's baked without the skin. I'm thinking of using the basic recipe next time and changing up the spices a bit. I don't bother with ground cumin and coriander as the mixer grinds them up fairly well, and I don't mind getting a piece of seed on my chicken.

4 lbs chicken legs, skin removed
4 cloves garlic
2 medium onions, quartered
1 pc (~3") ginger root, peeled
2 tsp ground cumin
2 tsp ground coriander
1 tsp garam masala (or 1/4 tsp each ground cardamom, cinnamon, cloves, black pepper)
1/2 tsp salt
1/2 tsp cayenne pepper
1 cup plain yogurt
1/4 cup lime or lemon juice

Remove skin and excess fat from chicken. Cut legs into two pieces if you wish. Place in large plastic bag. In food processor or blender combine the rest of the ingredients and blend until smooth. Pour marinade over chicken and mix well to combine. Seal bag and let marinate for 24 hours in fridge.

To cook, remove chicken from marinade and place on foil lined baking sheet (spray with cooking spray or brush with oil). Grill on barbecue (medium-high heat) for about 35 minutes or until meat is pulling away from the bone. Alternately bake in 425F oven. Serve garnished with coriander and lime slices if desired.

Note: I cut up the chicken legs and I cook them about 45 mins in the 425F oven.

Nutrient info from original recipe:

Per serving (6): 321 cals, 13g fat, 10g carb, 40g protein
Per serving (4): 481 cals, 19g fat, 15g carb, 61g protein