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!
Scan with your phone to download!
Place chicken breasts between two sheets of plastic wrap and gently pound them to an even thickness of about half an inch.
In a large bowl, pour the buttermilk over the chicken breasts. Cover and refrigerate for at least 30 minutes or up to 4 hours.
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper and place a wire rack on top.
In a shallow dish, combine whole wheat flour, 60g cornstarch, paprika, garlic powder, onion powder, ground black pepper, and salt.
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.
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.
Bake in the preheated oven for 25-30 minutes, flipping halfway through, until the chicken is cooked through and golden brown.
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.
In a separate bowl, mix 1 tbsp cornstarch with 15 ml of water to create a slurry.
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.
Once the chicken is done, drizzle the honey garlic sauce over the top or serve it as a dipping sauce on the side.
Garnish with optional chopped parsley or sesame seeds before serving for an extra touch.
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% |
Source of Calories