Low Fat Tempura Chicken
Elevate your chicken game with this irresistible Low Fat Tempura Chicken recipe—crispy, golden bites that deliver all the indulgence without the guilt! Marinated in low-fat buttermilk for tenderness, and coated in a light, bubbly tempura batter made with sparkling water, this innovative recipe transforms the classic deep-fried favorite into a healthier option, using an air fryer or oven instead of oil-heavy frying. Perfectly seasoned with garlic powder, black pepper, and just the right touch of salt, these flavorful chicken strips are cooked to crunchy perfection with minimal oil spray, making them ideal for calorie-conscious diners. Ready in under an hour, this dish pairs beautifully with dipping sauces like sweet chili or a tangy yogurt-based option. Savor a guilt-free twist on tempura with this easy, family-friendly recipe!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 400 grams Boneless, skinless chicken breast
- 240 milliliters Low-fat buttermilk
- 120 grams All-purpose flour
- 40 grams Cornstarch
- 1 teaspoon Baking soda
- 180 milliliters Ice-cold sparkling water
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- as needed for greasing Neutral cooking oil spray (e.g., avocado or olive oil)
Instructions
Cut the chicken breasts into thin strips, approximately 1-inch wide and 3-4 inches long.
Place the chicken strips in a bowl and pour the low-fat buttermilk over them. Stir to coat evenly, cover, and let them marinate in the refrigerator for 30 minutes to tenderize.
In a large mixing bowl, whisk together the flour, cornstarch, baking soda, salt, black pepper, and garlic powder.
Gradually add the ice-cold sparkling water to the dry mixture, whisking gently until it forms a smooth batter. Be careful not to over-mix; a few small lumps are okay for tempura batter.
Preheat your air fryer to 200°C (390°F) or oven to 220°C (425°F). Lightly grease the air fryer basket or a baking sheet with a neutral cooking oil spray.
Take the chicken strips out of the buttermilk, allowing excess liquid to drip off. Dip each strip into the tempura batter, ensuring full coverage.
Place the battered chicken strips into the preheated air fryer basket or onto the greased baking sheet, ensuring they are spaced apart to promote even cooking.
Spray a light coating of neutral oil over the top of the strips to enhance crispiness without adding excess fat.
Cook in the air fryer for 12–15 minutes, flipping halfway through, or bake in the oven for 15–18 minutes. Cook until the chicken reaches an internal temperature of 75°C (165°F) and the coating is golden brown and crispy.
Serve immediately with your favorite dipping sauce. Great options include low-sodium soy sauce, sweet chili sauce, or a light yogurt-based dip!
Nutrition Facts
Calories |
1366 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 4183 mg | 182% | |
| Total Carbohydrate | 142.1 g | 52% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 12.5 g | ||
| Protein | 145.0 g | 290% | |
| Vitamin D | 3.7 mcg | 19% | |
| Calcium | 357 mg | 27% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 1556 mg | 33% | |
*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.
