Low Fat Karaage
Indulge in the irresistible flavors of Japanese fried chicken without the guilt with this Low Fat Karaage recipe! Featuring tender, bite-sized chicken thighs marinated in a fragrant blend of low sodium soy sauce, rice vinegar, ginger, garlic, mirin, and a touch of honey, this dish delivers bold umami goodness with a healthier twist. Instead of deep frying, the chicken is oven-baked to golden perfection using a light spray of olive oil, resulting in a crispy exterior and juicy interior. A cornstarch coating provides that signature crunch, while black pepper and salt elevate the seasoning. Ready in just 40 minutes and ideal for serving at any dinner or gathering, this lighter karaage pairs beautifully with fresh lemon wedges or your favorite dipping sauce. Perfect for fans of healthy Japanese cuisine, this recipe is quick, easy, and packed with authentic flavor.
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Recipe Information
Ingredients
- 500 grams Chicken thighs
- 2 tablespoons Low sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 tablespoon Ginger, grated
- 2 cloves Garlic, minced
- 1 tablespoon Mirin
- 1 teaspoon Honey
- 4 tablespoons Cornstarch
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 1 as needed Olive oil spray
Instructions
Cut the chicken thighs into bite-sized pieces, roughly 1-inch in size, and place them in a bowl.
In a separate bowl, mix together the low sodium soy sauce, rice vinegar, grated ginger, minced garlic, mirin, and honey to create the marinade.
Pour the marinade over the chicken pieces, ensuring they are well coated. Cover and let marinate for at least 30 minutes in the refrigerator.
Preheat your oven to 200°C (390°F) and line a baking tray with parchment paper.
In a shallow dish, mix together the cornstarch, black pepper, and salt.
Remove the chicken from the marinade and shake off any excess liquid. Dredge each piece in the cornstarch mixture, ensuring an even coating.
Arrange the coated chicken pieces on the prepared baking tray in a single layer.
Lightly spray the chicken with olive oil spray to encourage crisping.
Bake in the preheated oven for 20-25 minutes, or until the chicken is golden brown and cooked through. Flip the pieces halfway through cooking for even crispness.
Once baked, remove the chicken from the oven and let cool slightly. Serve warm with a wedge of lemon or dipping sauce of choice.
Nutrition Facts
Calories |
1265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.5 g | 71% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 470 mg | 157% | |
| Sodium | 2749 mg | 120% | |
| Total Carbohydrate | 48.4 g | 18% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 14.0 g | ||
| Protein | 133.6 g | 267% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 82 mg | 6% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1370 mg | 29% | |
*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.
