Low Fat Karaage Chicken
Discover a healthier twist on a Japanese classic with this Low Fat Karaage Chicken recipe! Tender, bite-sized pieces of boneless, skinless chicken thighs are marinated in a flavorful blend of soy sauce, mirin, sake, ginger, and garlic, then coated in a crispy mixture of whole wheat flour and cornstarch. Instead of deep frying, this lightened-up version is oven-baked to golden perfection, benefiting from a quick spritz of cooking spray to achieve that irresistible crunch. Ready in just 40 minutes, this dish is perfect for anyone craving the bold, umami-rich flavors of karaage but with less oil and fewer calories. Serve with fresh lemon wedges for a zesty finishing touch, and enjoy a guilt-free take on an iconic favorite!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 3 tablespoons soy sauce
- 2 tablespoons mirin
- 2 tablespoons sake
- 1 tablespoon fresh ginger, grated
- 2 cloves garlic, minced
- 2 tablespoons cornstarch
- 2 tablespoons whole wheat flour
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- cooking spray
- for serving lemon wedges
Instructions
Cut the chicken thighs into bite-sized pieces, about 1.5 inches each.
In a large bowl, combine soy sauce, mirin, sake, grated ginger, and minced garlic. Mix well.
Add the chicken pieces to the marinade, ensuring they are well coated. Cover and let marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more flavor.
Preheat the oven to 220°C (425°F) and line a baking tray with parchment paper.
In a separate bowl, mix cornstarch, whole wheat flour, salt, and black pepper.
Remove the chicken from the marinade, letting any excess drip off. Coat each piece in the cornstarch mixture, pressing it onto the chicken to ensure it sticks.
Place the coated chicken pieces on the prepared baking tray. Lightly spray the tops with cooking spray to enhance the crispness.
Bake in the preheated oven for 20-25 minutes, turning halfway through, until the chicken pieces are golden brown and cooked through.
Remove from the oven and serve hot with lemon wedges on the side.
Nutrition Facts
Calories |
1324 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 3355 mg | 146% | |
| Total Carbohydrate | 49.9 g | 18% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 16.7 g | ||
| Protein | 137.2 g | 274% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 105 mg | 8% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1509 mg | 32% | |
*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.
