Heart-Healthy Karaage
Discover a guilt-free twist on a Japanese classic with this Heart-Healthy Karaage recipe, a baked, low-oil alternative to the traditional fried favorite! Made with tender, bite-sized pieces of skinless chicken thighs marinated in a flavorful blend of low-sodium soy sauce, mirin, ginger, garlic, and a splash of zesty lemon juice, this dish offers bold umami flavor without the extra fat. Coated in a light mixture of cornstarch and whole wheat flour, the chicken turns irresistibly crispy in the oven with just a light spritz of cooking spray. Perfectly golden and garnished with fresh spring onions, this dish is ideal for a wholesome dinner or a satisfying snack. Ready in under an hour, it’s a heart-smart way to enjoy karaage that doesn’t compromise on taste or crunch!
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Ingredients
- 500 grams skinless chicken thighs
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon mirin
- 1 teaspoon grated fresh ginger
- 1 teaspoon minced garlic
- 2 teaspoons lemon juice
- 3 tablespoons cornstarch
- 3 tablespoons whole wheat flour
- 0 cooking spray
- 2 tablespoons spring onions
Directions
Step 1
Cut the skinless chicken thighs into bite-sized pieces, approximately 2 inches each.
Step 2
In a large bowl, mix together the low-sodium soy sauce, mirin, grated ginger, minced garlic, and lemon juice.
Step 3
Add the chicken pieces to the marinade, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.
Step 4
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
Step 5
In a shallow dish, combine cornstarch and whole wheat flour.
Step 6
Remove the chicken pieces from the marinade, allowing any excess liquid to drip off. Coat each piece in the cornstarch and flour mixture.
Step 7
Arrange the coated chicken pieces on the prepared baking sheet, ensuring they are not touching.
Step 8
Lightly spray the tops of the chicken pieces with cooking spray.
Step 9
Bake in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and cooked through.
Step 10
Garnish with chopped spring onions before serving.
Nutrition Facts
| Serving size | (806.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1187.1 |
| Total Fat 46.0g | 0% |
| Saturated Fat 13.1g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 535mg | 0% |
| Sodium 1522.4mg | 0% |
| Total Carbohydrate 64.8g | 0% |
| Dietary Fiber 8.2g | 0% |
| Total Sugars 13.0g | |
| Protein 130.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 208.3mg | 0% |
| Iron 11.4mg | 0% |
| Potassium 1956.1mg | 0% |
Source of Calories