Low Fat Chicken Karaage
Indulge guilt-free in the bold flavors of Japan with this Low Fat Chicken Karaage recipe, a healthier twist on the popular crispy fried chicken dish. Perfectly marinated in a blend of low sodium soy sauce, mirin, rice vinegar, ginger, and garlic, these bite-sized chicken pieces are air-fried to golden perfection, saving calories without sacrificing crunch. The flour and cornstarch coating, paired with a touch of baking powder, creates a light and irresistible texture, while the olive oil spray ensures even browning. Ready in just 35 minutes—including prep and cook time—this recipe is ideal for busy weeknights. Served with fresh lemon wedges, this low-fat karaage is a zesty, protein-packed delight that’s savory, satisfying, and remarkably easy to make. Perfect for fans of light fried food or those seeking healthier Japanese cuisine at home!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 2 tablespoons low sodium soy sauce
- 1 tablespoon mirin
- 1 tablespoon rice vinegar
- 1 teaspoon fresh ginger, grated
- 2 cloves garlic, minced
- 3 tablespoons cornstarch
- 2 tablespoons all-purpose flour
- 0.5 teaspoon baking powder
- 0.5 teaspoon black pepper
- olive oil spray
- lemon wedges, for serving
Instructions
Cut the boneless, skinless chicken thighs into bite-sized pieces and place them in a large mixing bowl.
In a separate bowl, mix the low sodium soy sauce, mirin, rice vinegar, grated ginger, and minced garlic to create the marinade.
Pour the marinade over the chicken pieces, ensuring they are well-coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
In another bowl, combine the cornstarch, all-purpose flour, baking powder, and black pepper.
After marinating, remove the chicken from the fridge. Dredge each piece of chicken in the flour mixture, making sure each piece is evenly coated.
Preheat your air fryer to 180°C (356°F) for about 5 minutes.
Lightly spray the air fryer basket with olive oil spray to prevent sticking.
Place the coated chicken pieces in a single layer in the air fryer basket. You may need to cook in batches depending on the size of your air fryer.
Spray a light coat of olive oil over the top of the chicken pieces to assist in browning.
Air fry the chicken at 180°C (356°F) for 10-12 minutes, turning halfway through to ensure even cooking. Cook until the chicken is golden brown and cooked through.
Remove the chicken from the air fryer and let it rest on a wire rack for a couple of minutes.
Serve the low-fat chicken karaage hot with lemon wedges on the side. Enjoy!
Nutrition Facts
Calories |
1276 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.7 g | 71% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 1822 mg | 79% | |
| Total Carbohydrate | 50.3 g | 18% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 9.8 g | ||
| Protein | 135.4 g | 271% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 108 mg | 8% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1457 mg | 31% | |
*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.
