Heart-Healthy Taiwanese Fried Chicken
Indulge in the crispy, flavorful delight of Heart-Healthy Taiwanese Fried Chicken, a lightened-up version of the iconic street food favorite. This recipe combines bite-sized boneless chicken thighs marinated in a fragrant blend of low-sodium soy sauce, rice vinegar, garlic, ginger, and aromatic five-spice powder for a burst of authentic Taiwanese flavor. Unlike traditional deep-fried recipes, this heart-conscious alternative uses an air fryer and a light coating of non-GMO cornstarch or arrowroot powder to achieve a perfectly crispy texture without excess oil. Garnished with optional toasted Thai basil leaves, this dish is ready in just 30 minutes and makes for a guilt-free, flavorful meal that’s perfect for any occasion. Whether you’re craving a healthier spin on fried chicken or exploring Asian-inspired cuisine, this recipe is sure to satisfy! Perfect keywords: heart-healthy fried chicken, air fryer Taiwanese chicken, healthy Asian recipes, crispy air fryer chicken recipes.
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken thighs
- 3 tablespoons Low-sodium soy sauce
- 2 teaspoons Rice vinegar
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Five-spice powder
- 0.5 teaspoon White pepper
- 0.5 cup Non-GMO cornstarch or arrowroot powder
- Olive oil spray
- 0.25 cup Fresh Thai basil leaves (optional, for garnish)
Instructions
Cut the boneless, skinless chicken thighs into bite-sized pieces and place them in a mixing bowl.
In a small bowl, prepare the marinade by combining low-sodium soy sauce, rice vinegar, minced garlic, grated ginger, five-spice powder, and white pepper. Mix well.
Pour the marinade over the chicken pieces, making sure they're evenly coated. Cover and refrigerate for at least 30 minutes (or up to 2 hours for deeper flavor).
Preheat your air fryer to 375°F (190°C).
Remove the chicken from the marinade and pat dry with a paper towel to prevent excess moisture.
Place the cornstarch or arrowroot powder in a shallow dish. Lightly dredge each chicken piece in the powder, shaking off any excess. This will create a light and crispy coating without the need for heavy batter or deep frying.
Arrange the coated chicken pieces in a single layer in the air fryer basket, making sure none of the pieces overlap. Depending on the size of your air fryer, you may need to cook in batches.
Lightly spray the chicken with olive oil spray to help achieve a golden, crispy exterior.
Air fry the chicken for 12-15 minutes, flipping halfway through, until the chicken is fully cooked (internal temperature of 165°F or 74°C) and the coating is golden brown and crispy.
Optional: While the chicken is cooking, lightly toast the Thai basil leaves in a small skillet with minimal oil spray until crisp, for garnish.
Transfer the cooked chicken to a serving plate and garnish with crispy Thai basil leaves, if desired.
Serve immediately and enjoy this heart-healthy, flavorful alternative to traditional Taiwanese fried chicken.
Nutrition Facts
Calories |
1501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.6 g | 65% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 567 mg | 189% | |
| Sodium | 1920 mg | 83% | |
| Total Carbohydrate | 122.7 g | 45% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 0.1 g | ||
| Protein | 128.5 g | 257% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 164 mg | 13% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 1311 mg | 28% | |
*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.
