Heart-Healthy Karaage (Japanese Fried Chicken)

Satisfy your craving for crispy, flavorful fried chicken with this *Heart-Healthy Karaage (Japanese Fried Chicken)*, a nutritious spin on the classic Japanese favorite. This recipe swaps traditional deep-frying for an air fryer technique, reducing oil usage while still delivering that irresistible crunch. Boneless, skinless chicken thighs are marinated in a zesty blend of low-sodium soy sauce, fresh ginger, garlic, and lemon juice for a bold, savory flavor. Instead of traditional flour, a quinoa and cornstarch coating gives the chicken a unique, nutty crispness. Garnished with green onions and sesame seeds, this guilt-free karaage is lower in sodium, full of protein, and perfect for a wholesome dinner or appetizer. Pair it with a citrusy dip or enjoy it straight from the plate—this recipe is proof that healthy eating can be just as delicious as the original!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Boneless, skinless chicken thigh
• 3 tablespoons Low-sodium soy sauce
• 1 teaspoon Fresh ginger, grated
• 2 cloves Garlic, minced
• 1 tablespoon Lemon juice
• 1 cup Cooked quinoa
• 1 tablespoon Cornstarch
• 0 Olive oil spray
• 2 tablespoons Green onions, chopped
• 1 tablespoon Sesame seeds
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Cut the boneless, skinless chicken thighs into bite-sized pieces and place them in a bowl.

Step 2

In a separate bowl, mix low-sodium soy sauce, grated ginger, minced garlic, and lemon juice. Pour this marinade over the chicken pieces, ensuring they are well coated. Cover and let the chicken marinate in the refrigerator for at least 30 minutes.

Step 3

In a shallow dish, combine the cooked quinoa and cornstarch. These will form a light coating for the chicken.

Step 4

Remove the chicken from the marinade, shaking off any excess, and then roll the pieces in the quinoa mixture until evenly coated.

Step 5

Preheat an air fryer to 200°C (392°F). Lightly spray the air fryer basket with olive oil.

Step 6

Place the coated chicken pieces in a single layer in the air fryer basket. Lightly spray the tops with olive oil. Cook for 15 minutes, turning halfway through, until the coating is crispy and the chicken is cooked through.

Step 7

Transfer the crispy chicken to a serving plate. Garnish with chopped green onions and sesame seeds, and season with a light sprinkle of salt and black pepper to taste.

Step 8

Serve immediately with your choice of dipping sauce, such as a low-sodium soy dipping sauce or a lemon wedge for extra zest.

Nutrition Facts

Serving size	(786.0g)

Amount per serving	% Daily Value*
Calories	1401.3

Total Fat 64.0g	0%
Saturated Fat 16.2g	0%
Polyunsaturated Fat 2.1g
Cholesterol 525mg	0%
Sodium 3141.3mg	0%
Total Carbohydrate 55.7g	0%
Dietary Fiber 7.1g	0%
Total Sugars 2.4g
Protein 146.6g	0%

Vitamin D 35IU	0%
Calcium 126.8mg	0%
Iron 10.1mg	0%
Potassium 1634.3mg	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: 41.6%

Protein: 42.3%

Carbs: 16.1%