Nutrition Facts for Heart-healthy crispy fried chicken with honey garlic sauce

Heart-Healthy Crispy Fried Chicken with Honey Garlic Sauce

Satisfy your craving for crispy fried chicken without compromising your heart health with this delectable Heart-Healthy Crispy Fried Chicken with Honey Garlic Sauce. Featuring juicy, oven-baked chicken breasts marinated in low-fat buttermilk and coated in a seasoned whole wheat flour mixture, this dish achieves a golden, irresistible crunch with just a light spray of olive oil—no deep frying needed. The real star is the luscious honey garlic sauce, made with real honey, low-sodium soy sauce, and fresh garlic, perfectly balanced with a splash of apple cider vinegar. Packed with flavor and lower in fat and sodium, this recipe is a delicious choice for guilt-free indulgence. Perfect for a family dinner or meal prep, serve it with a side of roasted veggies or brown rice for a wholesome, satisfying meal!

Nutriscore Rating: 69/100
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Image of Heart-Healthy Crispy Fried Chicken with Honey Garlic Sauce
Prep Time:20 mins
Cook Time:30 mins
Total Time:50 mins
Servings: 4

Ingredients

  • 4 pieces boneless skinless chicken breasts
  • 240 ml low-fat buttermilk
  • 120 g whole wheat flour
  • 60 g cornstarch
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 0.5 tsp ground black pepper
  • 0.75 tsp salt
  • 0 olive oil spray
  • 120 ml honey
  • 60 ml low-sodium soy sauce
  • 2 fresh garlic cloves, minced
  • 15 ml apple cider vinegar
  • 1 tbsp cornstarch
  • 15 ml water

Directions

Step 1

Place chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness of about half an inch.

Step 2

In a large bowl, pour the buttermilk over the chicken breasts. Cover and refrigerate for at least 30 minutes or up to 4 hours.

Step 3

Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top.

Step 4

In a shallow dish, combine whole wheat flour, 60g cornstarch, paprika, garlic powder, onion powder, ground black pepper, and salt.

Step 5

Remove chicken from the buttermilk, letting the excess drip off. Dredge each piece in the flour mixture, pressing the mixture onto the chicken to ensure an even coating.

Step 6

Place the coated chicken breasts on the wire rack set over the baking sheet. Spray them lightly with olive oil spray to help them crisp up.

Step 7

Bake in the preheated oven for 25-30 minutes, flipping halfway through, until the chicken is cooked through and golden brown.

Step 8

While the chicken is baking, prepare the honey garlic sauce. In a small saucepan over medium heat, combine honey, soy sauce, minced garlic, and apple cider vinegar.

Step 9

In a separate bowl, mix 1 tbsp cornstarch with 15 ml of water to create a slurry.

Step 10

Add the slurry to the saucepan and stir continuously until the sauce thickens, about 2-3 minutes. Remove from heat and let it cool slightly.

Step 11

Once the chicken is done, drizzle the honey garlic sauce over the top or serve it as a dipping sauce on the side.

Step 12

Garnish with optional chopped parsley or sesame seeds before serving for an extra touch.

Nutrition Facts

Serving size (1363.9g)
Amount per serving % Daily Value*
Calories 2363.9
Total Fat 30.2g 0%
Saturated Fat 8.9g 0%
Polyunsaturated Fat 0g
Cholesterol 601.7mg 0%
Sodium 4585.2mg 0%
Total Carbohydrate 273.2g 0%
Dietary Fiber 17.1g 0%
Total Sugars 112.3g
Protein 250.3g 0%
Vitamin D 163.6IU 0%
Calcium 449.1mg 0%
Iron 15.2mg 0%
Potassium 2859.0mg 0%
*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.

Source of Calories

Fat: 11.5%
Protein: 42.3%
Carbs: 46.2%