Heart-Healthy Karaage (Japanese Fried Chicken)
Indulge guilt-free in the bold, savory flavors of *Heart-Healthy Karaage (Japanese Fried Chicken)*—a modern twist on a beloved classic bursting with healthier choices. This recipe swaps traditional frying for air frying, ensuring a crispy exterior without excess oil. The chicken thighs, marinated in a fragrant blend of low-sodium soy sauce, ginger, garlic, and lemon juice, are coated in a unique mixture of protein-packed quinoa and cornstarch for a delightfully crunchy texture. Topped with fresh green onions and sesame seeds for added flair, this dish is perfect for those seeking a lighter, heart-smart alternative to fried favorites. Ready in just 35 minutes and packed with flavor, it’s ideal for everything from weeknight dinners to sharing at gatherings. Pair it with a zesty dipping sauce or a splash of fresh lemon for extra zing!
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken thigh
- 3 tablespoons Low-sodium soy sauce
- 1 teaspoon Fresh ginger, grated
- 2 cloves Garlic, minced
- 1 tablespoon Lemon juice
- 1 cup Cooked quinoa
- 1 tablespoon Cornstarch
- Olive oil spray
- 2 tablespoons Green onions, chopped
- 1 tablespoon Sesame seeds
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Cut the boneless, skinless chicken thighs into bite-sized pieces and place them in a bowl.
In a separate bowl, mix low-sodium soy sauce, grated ginger, minced garlic, and lemon juice. Pour this marinade over the chicken pieces, ensuring they are well coated. Cover and let the chicken marinate in the refrigerator for at least 30 minutes.
In a shallow dish, combine the cooked quinoa and cornstarch. These will form a light coating for the chicken.
Remove the chicken from the marinade, shaking off any excess, and then roll the pieces in the quinoa mixture until evenly coated.
Preheat an air fryer to 200°C (392°F). Lightly spray the air fryer basket with olive oil.
Place the coated chicken pieces in a single layer in the air fryer basket. Lightly spray the tops with olive oil. Cook for 15 minutes, turning halfway through, until the coating is crispy and the chicken is cooked through.
Transfer the crispy chicken to a serving plate. Garnish with chopped green onions and sesame seeds, and season with a light sprinkle of salt and black pepper to taste.
Serve immediately with your choice of dipping sauce, such as a low-sodium soy dipping sauce or a lemon wedge for extra zest.
Nutrition Facts
Calories |
1401 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.0 g | 82% | |
| Saturated Fat | 16.2 g | 81% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 525 mg | 175% | |
| Sodium | 3141 mg | 137% | |
| Total Carbohydrate | 55.7 g | 20% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 2.4 g | ||
| Protein | 146.6 g | 293% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 127 mg | 10% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 1634 mg | 35% | |
*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.
