Mediterranean Diet Chicken Karaage
Discover a flavorful twist on a Japanese classic with this Mediterranean Diet Chicken Karaage recipe! Perfectly marinated in a zesty blend of lemon juice, soy sauce, minced garlic, and fresh ginger, tender boneless chicken thighs are coated in a whole wheat flour mixture infused with dried oregano and thyme for a Mediterranean-inspired touch. Pan-fried to golden perfection in heart-healthy extra virgin olive oil, this version skips the deep fryer while still delivering crispy, juicy bites. Garnished with vibrant parsley and served alongside fresh lemon wedges, this healthier take on chicken karaage is brimming with bold flavors and ideal for those embracing a balanced Mediterranean lifestyle. Ready in just 35 minutes, it's the perfect dish for a wholesome weeknight dinner or crowd-pleasing appetizer.
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Recipe Information
Ingredients
- 500 grams boneless chicken thighs
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 2 tablespoons low-sodium soy sauce
- 2 cloves minced garlic
- 1 tablespoon fresh ginger
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 0.5 cup whole wheat flour
- 0.25 cup corn starch
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley
- 4 pieces lemon wedges
Instructions
Cut the boneless chicken thighs into bite-sized pieces and place in a mixing bowl.
In a separate bowl, combine lemon juice, low-sodium soy sauce, minced garlic, grated fresh ginger, black pepper, and sea salt.
Pour the marinade over the chicken pieces and mix well. Cover and refrigerate for at least 30 minutes to marinate.
In another bowl, mix whole wheat flour, corn starch, dried oregano, and dried thyme.
Remove the chicken from the refrigerator and let it come to room temperature. Drain any excess marinade.
Dredge each piece of chicken in the flour mixture, ensuring they are well coated.
Heat 2 tablespoons of extra virgin olive oil in a non-stick skillet over medium heat.
Cook the chicken in batches, adding more olive oil as needed, until the pieces are golden brown and cooked through, about 4-5 minutes per side.
Remove the chicken and place on a paper towel-lined plate to absorb excess oil.
Garnish the chicken karaage with fresh parsley and serve with lemon wedges on the side.
Nutrition Facts
Calories |
1690 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.5 g | 138% | |
| Saturated Fat | 21.6 g | 108% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 433 mg | 144% | |
| Sodium | 2626 mg | 114% | |
| Total Carbohydrate | 84.5 g | 31% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 2.3 g | ||
| Protein | 112.8 g | 226% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 131 mg | 10% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 1454 mg | 31% | |
*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.
