Heart-Healthy Crispy Fried Chicken with Honey Garlic Sauce
Indulge in a guilt-free comfort food experience with this Heart-Healthy Crispy Fried Chicken with Honey Garlic Sauce. Perfectly seasoned boneless, skinless chicken breasts are coated in a wholesome whole wheat flour blend, lightly sprayed with olive oil, and baked to achieve a golden, crispy texture—no deep frying needed! The dish is elevated with a luscious honey garlic sauce, made with natural honey, low-sodium soy sauce, and a hint of apple cider vinegar for a sweet-savory finish. Ready in under an hour, this nutritious twist on classic fried chicken is ideal for busy weeknight dinners or as a crowd-pleasing centerpiece. Serve with your favorite veggies or a fresh salad for a complete, heart-healthy feast.
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Recipe Information
Ingredients
- 4 pieces boneless skinless chicken breasts
- 240 ml low-fat buttermilk
- 120 g whole wheat flour
- 60 g cornstarch
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 0.5 tsp ground black pepper
- 0.75 tsp salt
- olive oil spray
- 120 ml honey
- 60 ml low-sodium soy sauce
- 2 fresh garlic cloves, minced
- 15 ml apple cider vinegar
- 1 tbsp cornstarch
- 15 ml water
Instructions
Place chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness of about half an inch.
In a large bowl, pour the buttermilk over the chicken breasts. Cover and refrigerate for at least 30 minutes or up to 4 hours.
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top.
In a shallow dish, combine whole wheat flour, 60g cornstarch, paprika, garlic powder, onion powder, ground black pepper, and salt.
Remove chicken from the buttermilk, letting the excess drip off. Dredge each piece in the flour mixture, pressing the mixture onto the chicken to ensure an even coating.
Place the coated chicken breasts on the wire rack set over the baking sheet. Spray them lightly with olive oil spray to help them crisp up.
Bake in the preheated oven for 25-30 minutes, flipping halfway through, until the chicken is cooked through and golden brown.
While the chicken is baking, prepare the honey garlic sauce. In a small saucepan over medium heat, combine honey, soy sauce, minced garlic, and apple cider vinegar.
In a separate bowl, mix 1 tbsp cornstarch with 15 ml of water to create a slurry.
Add the slurry to the saucepan and stir continuously until the sauce thickens, about 2-3 minutes. Remove from heat and let it cool slightly.
Once the chicken is done, drizzle the honey garlic sauce over the top or serve it as a dipping sauce on the side.
Garnish with optional chopped parsley or sesame seeds before serving for an extra touch.
Nutrition Facts
Calories |
2364 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 602 mg | 201% | |
| Sodium | 4585 mg | 199% | |
| Total Carbohydrate | 273.2 g | 99% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 112.3 g | ||
| Protein | 250.3 g | 501% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 449 mg | 35% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 2859 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
