Heart-Healthy Karaage
Dive into guilt-free indulgence with this Heart-Healthy Karaage, a lightened-up spin on the beloved Japanese fried chicken recipe. Featuring tender, bite-sized pieces of skinless chicken thighs marinated in a flavorful blend of low-sodium soy sauce, mirin, fresh ginger, garlic, and zesty lemon juice, this version skips the deep fryer in favor of a baked approach for a crispy, golden finish. Coated in a mixture of cornstarch and whole wheat flour, and lightly misted with cooking spray, this karaage offers irresistible texture while prioritizing heart health. Ready in under an hour, it’s perfect for busy weeknights or an elevated snack option. Garnished with vibrant spring onions, this oven-baked delight pairs beautifully with a side of rice or a crisp cucumber salad for a wholesome meal bursting with flavor!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 grams skinless chicken thighs
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon mirin
- 1 teaspoon grated fresh ginger
- 1 teaspoon minced garlic
- 2 teaspoons lemon juice
- 3 tablespoons cornstarch
- 3 tablespoons whole wheat flour
- cooking spray
- 2 tablespoons spring onions
Instructions
Cut the skinless chicken thighs into bite-sized pieces, approximately 2 inches each.
In a large bowl, mix together the low-sodium soy sauce, mirin, grated ginger, minced garlic, and lemon juice.
Add the chicken pieces to the marinade, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
In a shallow dish, combine cornstarch and whole wheat flour.
Remove the chicken pieces from the marinade, allowing any excess liquid to drip off. Coat each piece in the cornstarch and flour mixture.
Arrange the coated chicken pieces on the prepared baking sheet, ensuring they are not touching.
Lightly spray the tops of the chicken pieces with cooking spray.
Bake in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and cooked through.
Garnish with chopped spring onions before serving.
Nutrition Facts
Calories |
1187 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 535 mg | 178% | |
| Sodium | 1522 mg | 66% | |
| Total Carbohydrate | 64.8 g | 24% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 13.0 g | ||
| Protein | 130.8 g | 262% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 208 mg | 16% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 1956 mg | 42% | |
*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.
