Low Fat Ayam Goreng Tepung
Satisfy your fried chicken cravings guilt-free with this Low Fat Ayam Goreng Tepung recipe! By baking instead of frying and using a low-fat buttermilk marinade, this lighter take on the classic Indonesian favorite delivers all the crispy, golden goodness you love without the extra calories. Succulent chicken breast pieces are infused with aromatic spices like paprika, garlic powder, and oregano, then coated in a perfectly seasoned flour-cornstarch blend for a crunchy exterior. A quick spritz of olive oil spray ensures a beautifully crisp finish in the oven. Ready in under an hour and perfect for family dinners or meal prep, this healthier version of fried chicken proves that you don’t have to compromise on taste for a nutritious meal.
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Ingredients
- 500 grams Chicken breast
- 250 milliliters Low-fat buttermilk
- 100 grams Plain flour
- 50 grams Cornstarch
- 1 teaspoon Baking powder
- 1.5 teaspoons Salt
- 1 teaspoon Black pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 1 teaspoon Oregano
- 0 Olive oil spray
Directions
Step 1
Cut the chicken breast into evenly-sized pieces, approximately 5-6 cm each.
Step 2
In a large bowl, add the buttermilk and submerge the chicken pieces. Cover and refrigerate for at least 1 hour, or overnight for better absorption of flavors.
Step 3
Preheat your oven to 200°C (400°F). Line a baking tray with parchment paper and set aside.
Step 4
In a shallow dish, combine the flour, cornstarch, baking powder, salt, black pepper, garlic powder, paprika, and oregano. Mix well to ensure even distribution of the spices.
Step 5
Remove the chicken pieces from the buttermilk, allowing excess liquid to drip off, and dredge them in the flour mixture. Ensure each piece is well-coated.
Step 6
Arrange the coated chicken pieces on the prepared baking tray. Leave space between each piece to allow even cooking.
Step 7
Lightly spray the chicken with olive oil spray to enhance browning and crispiness.
Step 8
Bake in the preheated oven for 30 minutes or until the chicken is golden brown and cooked through, turning the chicken pieces halfway through the cooking time.
Step 9
Remove from the oven and let the chicken rest for a few minutes before serving for optimal juiciness and flavor retention.
Nutrition Facts
| Serving size | (931.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1409.8 |
| Total Fat 21.9g | 0% |
| Saturated Fat 6.1g | 0% |
| Polyunsaturated Fat 2.5g | |
| Cholesterol 440.6mg | 0% |
| Sodium 5911.4mg | 0% |
| Total Carbohydrate 142.4g | 0% |
| Dietary Fiber 5.3g | 0% |
| Total Sugars 13.3g | |
| Protein 160.1g | 0% |
| Vitamin D 134.2IU | 0% |
| Calcium 419.3mg | 0% |
| Iron 9.0mg | 0% |
| Potassium 2039.2mg | 0% |
Source of Calories