Low Fat Tempura Chicken
Transform your favorite comfort food into a guilt-free indulgence with this Low Fat Tempura Chicken recipe! Tender strips of boneless, skinless chicken breast are marinated in low-fat buttermilk for extra juiciness, then coated in a light and airy tempura batter made with ice-cold sparkling water for that signature crispy texture. Baked or air-fried to golden perfection, this healthier take on classic tempura uses minimal oil without sacrificing flavor or crunch. Perfect for family dinners, parties, or game nights, these crispy bites pair beautifully with dipping sauces like sweet chili, low-sodium soy, or a tangy yogurt-based creation. Ready in just 35 minutes, this quick and easy dish is a must-try for food lovers seeking a healthier twist on a fried favorite!
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Ingredients
- 400 grams Boneless, skinless chicken breast
- 240 milliliters Low-fat buttermilk
- 120 grams All-purpose flour
- 40 grams Cornstarch
- 1 teaspoon Baking soda
- 180 milliliters Ice-cold sparkling water
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 0 as needed for greasing Neutral cooking oil spray (e.g., avocado or olive oil)
Directions
Step 1
Cut the chicken breasts into thin strips, approximately 1-inch wide and 3-4 inches long.
Step 2
Place the chicken strips in a bowl and pour the low-fat buttermilk over them. Stir to coat evenly, cover, and let them marinate in the refrigerator for 30 minutes to tenderize.
Step 3
In a large mixing bowl, whisk together the flour, cornstarch, baking soda, salt, black pepper, and garlic powder.
Step 4
Gradually add the ice-cold sparkling water to the dry mixture, whisking gently until it forms a smooth batter. Be careful not to over-mix; a few small lumps are okay for tempura batter.
Step 5
Preheat your air fryer to 200°C (390°F) or oven to 220°C (425°F). Lightly grease the air fryer basket or a baking sheet with a neutral cooking oil spray.
Step 6
Take the chicken strips out of the buttermilk, allowing excess liquid to drip off. Dip each strip into the tempura batter, ensuring full coverage.
Step 7
Place the battered chicken strips into the preheated air fryer basket or onto the greased baking sheet, ensuring they are spaced apart to promote even cooking.
Step 8
Spray a light coating of neutral oil over the top of the strips to enhance crispiness without adding excess fat.
Step 9
Cook in the air fryer for 12–15 minutes, flipping halfway through, or bake in the oven for 15–18 minutes. Cook until the chicken reaches an internal temperature of 75°C (165°F) and the coating is golden brown and crispy.
Step 10
Serve immediately with your favorite dipping sauce. Great options include low-sodium soy sauce, sweet chili sauce, or a light yogurt-based dip!
Nutrition Facts
| Serving size | (1005.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1365.6 |
| Total Fat 18.9g | 0% |
| Saturated Fat 5.7g | 0% |
| Cholesterol 350.1mg | 0% |
| Sodium 4182.7mg | 0% |
| Total Carbohydrate 142.1g | 0% |
| Dietary Fiber 4.1g | 0% |
| Total Sugars 12.5g | |
| Protein 145.0g | 0% |
| Vitamin D 148.8IU | 0% |
| Calcium 356.8mg | 0% |
| Iron 10.0mg | 0% |
| Potassium 1556.4mg | 0% |
Source of Calories