Heart-Healthy Ayam Geprek
Satisfy your craving for bold Indonesian flavors with a healthier twist in this Heart-Healthy Ayam Geprek recipe. Perfectly baked instead of fried, tender pieces of skinless chicken breast are coated in a whole wheat flour and cornstarch blend for a guilt-free crunch. Enhanced with aromatic garlic powder and black pepper, each bite is packed with savory goodness. The dish is crowned with a fiery yet balanced homemade sambal sauce, made with fresh red chilies, garlic, lime juice, honey, and low-sodium soy sauce for a spicy, tangy kick. Ready in under an hour, this lighter take on the traditional ayam geprek is ideal for anyone looking to enjoy a wholesome version of a beloved Indonesian favorite. It's flavorful, heart-smart, and perfect for sharing!
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Recipe Information
Ingredients
- 2 pieces Skinless chicken breast
- 0.5 cup Whole wheat flour
- 0.25 cup Cornstarch
- 0.5 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 1 cup Low-sodium chicken broth
- 2 pieces Egg whites
- 1 as needed Olive oil spray
- 5 pieces Red chilies
- 4 cloves Garlic
- 2 tablespoons Lime juice
- 1 teaspoon Honey
- 1 tablespoon Low-sodium soy sauce
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Slice each chicken breast into 4 pieces to make them thinner for even cooking.
In a bowl, mix the whole wheat flour, cornstarch, black pepper, and garlic powder.
In another bowl, whisk the egg whites with the chicken broth until well combined.
Dip each piece of chicken into the egg white mixture, then coat with the flour mixture.
Place the coated chicken on the prepared baking sheet and lightly spray with olive oil to ensure crispiness.
Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and golden.
For the geprek sambal sauce, blend the red chilies and garlic into a coarse paste using a food processor.
In a small pan, lightly sauté the chili-garlic paste for a minute over medium heat.
Remove the pan from heat and stir in lime juice, honey, and low-sodium soy sauce.
Once the chicken is done, use a pestle or a wooden spoon to gently press down and slightly flatten each piece.
Smother the geprek sambal sauce over the baked chicken and serve immediately.
Nutrition Facts
Calories |
205 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 4% | |
| Saturated Fat | 0.5 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 245 mg | 11% | |
| Total Carbohydrate | 24.0 g | 9% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 2.0 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 28 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 294 mg | 6% | |
*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.
