Low Fat Crispy Fried Chicken with Honey Garlic Sauce

Indulge in the guilt-free pleasure of this Low Fat Crispy Fried Chicken with Honey Garlic Sauce, a healthier twist on a comfort food classic. Perfectly seasoned chicken breasts are air-fried to golden, crispy perfection using a light whole wheat flour and cornstarch coating, eliminating the need for deep-frying. The star of the dish is the irresistible honey garlic sauce—a delectable blend of sweet honey, savory soy sauce, and aromatic garlic, thickened to a glossy finish. This quick and easy recipe, ready in under 45 minutes, is packed with bold flavors while keeping it light and nutritious. Ideal for family dinners or meal prep, this dish delivers crispy satisfaction without the excess fat. Whether drizzled over the chicken or served as a dipping sauce, it’s a guaranteed crowd-pleaser!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Chicken breasts
• 240 ml Buttermilk
• 2 large Egg whites
• 120 g Whole wheat flour
• 30 g Cornstarch
• 1 tsp Garlic powder
• 1 tsp Smoked paprika
• 1.5 tsp Salt
• 0.5 tsp Black pepper
• 0 as needed Olive oil spray
• 80 ml Honey
• 2 tbsp Soy sauce
• 4 minced Garlic cloves
• 1 tbsp Rice vinegar
• 1 tsp Cornstarch (for sauce)
• 2 tbsp Water

Directions

Step 1

Place the chicken breasts between two pieces of plastic wrap and gently pound them to an even thickness of about 1/2 inch.

Step 2

In a bowl, combine the buttermilk and egg whites. Whisk until well combined.

Step 3

In another bowl, mix the whole wheat flour, cornstarch, garlic powder, smoked paprika, 1 tsp salt, and black pepper.

Step 4

Dip each chicken piece in the buttermilk mixture, then dredge through the flour mixture to coat completely.

Step 5

Preheat air fryer to 390°F (200°C).

Step 6

Lightly spray the basket of the air fryer with olive oil spray.

Step 7

Place chicken in the basket, making sure they do not overlap, and lightly spray the tops with olive oil spray.

Step 8

Cook in the air fryer for 12-15 minutes, flipping halfway through, until golden brown and cooked through.

Step 9

While the chicken is cooking, prepare the honey garlic sauce: In a small saucepan over medium heat, combine honey, soy sauce, minced garlic, rice vinegar, and the remaining 0.5 tsp salt.

Step 10

In a small bowl, mix the cornstarch with water until smooth, then add to the saucepan.

Step 11

Bring the sauce to a boil and then reduce the heat, simmering for 2-3 minutes until thickened.

Step 12

Once the chicken is done, drizzle the honey garlic sauce over the crispy chicken or serve it on the side for dipping.

Nutrition Facts

Serving size	(1347.1g)

Amount per serving	% Daily Value*
Calories	2158.8

Total Fat 35.9g	0%
Saturated Fat 12.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 599.2mg	0%
Sodium 5588.9mg	0%
Total Carbohydrate 206.8g	0%
Dietary Fiber 16.9g	0%
Total Sugars 79.7g
Protein 249.7g	0%

Vitamin D 128.7IU	0%
Calcium 445.4mg	0%
Iron 11.6mg	0%
Potassium 1223.3mg	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: 15.0%

Protein: 46.5%

Carbs: 38.5%