Low Fat Crispy Fried Chicken with Honey Garlic Sauce
Indulge in the irresistible flavor of 'Low Fat Crispy Fried Chicken with Honey Garlic Sauce,' a guilt-free twist on a classic favorite. This recipe pairs the tender juiciness of air-fried chicken with the delicate crunch of a golden, whole wheat flour coating, delivering all the satisfaction with less fat thanks to the buttermilk marinade and olive oil spray. The honey garlic sauce—a luscious blend of sweet honey, soy sauce, and aromatic garlic—adds the perfect touch of sticky-sweet umami. Ready in just 45 minutes, this healthier version of fried chicken is ideal for family dinners or casual gatherings. Plus, the air fryer ensures a crispy texture without deep frying, making it a fantastic choice for health-conscious food lovers. Serve it with the sauce drizzled on top or as a dipping option and watch this dish become an instant hit!
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Recipe Information
Ingredients
- 4 pieces Chicken breasts
- 240 ml Buttermilk
- 2 large Egg whites
- 120 g Whole wheat flour
- 30 g Cornstarch
- 1 tsp Garlic powder
- 1 tsp Smoked paprika
- 1.5 tsp Salt
- 0.5 tsp Black pepper
- as needed Olive oil spray
- 80 ml Honey
- 2 tbsp Soy sauce
- 4 minced Garlic cloves
- 1 tbsp Rice vinegar
- 1 tsp Cornstarch (for sauce)
- 2 tbsp Water
Instructions
Place the chicken breasts between two pieces of plastic wrap and gently pound them to an even thickness of about 1/2 inch.
In a bowl, combine the buttermilk and egg whites. Whisk until well combined.
In another bowl, mix the whole wheat flour, cornstarch, garlic powder, smoked paprika, 1 tsp salt, and black pepper.
Dip each chicken piece in the buttermilk mixture, then dredge through the flour mixture to coat completely.
Preheat air fryer to 390°F (200°C).
Lightly spray the basket of the air fryer with olive oil spray.
Place chicken in the basket, making sure they do not overlap, and lightly spray the tops with olive oil spray.
Cook in the air fryer for 12-15 minutes, flipping halfway through, until golden brown and cooked through.
While the chicken is cooking, prepare the honey garlic sauce: In a small saucepan over medium heat, combine honey, soy sauce, minced garlic, rice vinegar, and the remaining 0.5 tsp salt.
In a small bowl, mix the cornstarch with water until smooth, then add to the saucepan.
Bring the sauce to a boil and then reduce the heat, simmering for 2-3 minutes until thickened.
Once the chicken is done, drizzle the honey garlic sauce over the crispy chicken or serve it on the side for dipping.
Nutrition Facts
Calories |
2159 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.9 g | 46% | |
| Saturated Fat | 12.0 g | 60% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 599 mg | 200% | |
| Sodium | 5589 mg | 243% | |
| Total Carbohydrate | 206.8 g | 75% | |
| Dietary Fiber | 16.9 g | 60% | |
| Total Sugars | 79.7 g | ||
| Protein | 249.7 g | 499% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 445 mg | 34% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 1223 mg | 26% | |
*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.
