Low Fat Taiwanese Fried Chicken
Savor the irresistible flavors of traditional Taiwanese street food with a healthy twist in this Low Fat Taiwanese Fried Chicken recipe. Made with lean chicken breast and marinated in a fragrant blend of low-sodium soy sauce, rice wine, garlic, ginger, and five-spice powder, this dish is packed with bold, authentic tastes. Instead of deep frying, the chicken is air-fried or baked to achieve the signature crispy coating using cornstarch and sweet potato starch while keeping the fat content low. This recipe is perfect for health-conscious food lovers seeking a guilt-free indulgence without compromising on flavor. Serve it hot with a sprinkle of fresh basil for an aromatic touch, and enjoy it as a snack or alongside steamed rice and veggies for a wholesome meal. Try this fusion of healthy cooking and Taiwanese tradition today!
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Recipe Information
Ingredients
- 500 grams Chicken breast
- 3 tablespoons Soy sauce (low sodium)
- 1 tablespoon Rice wine (or dry sherry)
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, grated
- 1 teaspoon Five-spice powder
- 0.5 teaspoons White pepper
- 1 cup Cornstarch
- 0.5 cup Sweet potato starch (or additional cornstarch)
- 1 as needed Cooking spray (low-fat oil)
- 0.5 cup Fresh basil leaves (optional)
Instructions
Cut the chicken breast into bite-sized pieces, approximately 1.5 inches in size.
In a bowl, prepare the marinade by combining soy sauce, rice wine, minced garlic, grated ginger, five-spice powder, and white pepper.
Add the chicken pieces to the marinade, ensuring each piece is well-coated. Cover the bowl and let the chicken marinate in the refrigerator for at least 30 minutes, or up to 2 hours for more flavor.
In a shallow dish, combine cornstarch and sweet potato starch. If you do not have sweet potato starch, substitute with additional cornstarch for a similar effect.
Remove the chicken pieces from the marinade and coat them one at a time in the starch mixture, pressing gently to ensure an even coating.
If you are air frying: Preheat the air fryer to 200°C (390°F). Lightly spray the coated chicken pieces with cooking spray and arrange them in a single layer in the air fryer basket. Cook for 12-15 minutes, flipping halfway through, until golden brown and crispy.
If you are baking: Preheat the oven to 220°C (425°F). Place the coated chicken pieces on a baking sheet lined with parchment paper. Lightly spray them with cooking spray. Bake for 15-18 minutes, flipping halfway through, until crispy and cooked through.
Optional: For an authentic Taiwanese flair, add fresh basil leaves to the air fryer or baking sheet during the last 2 minutes of cooking to crisp them slightly.
Serve the low-fat Taiwanese fried chicken hot, garnished with additional fresh basil if desired. Enjoy as a snack or pair with steamed rice and vegetables for a complete meal.
Nutrition Facts
Calories |
1551 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 430 mg | 143% | |
| Sodium | 3175 mg | 138% | |
| Total Carbohydrate | 182.7 g | 66% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 0.1 g | ||
| Protein | 150.5 g | 301% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 359 mg | 28% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 2407 mg | 51% | |
*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.
