Mediterranean Diet Chicken Karaage
Elevate your weeknight dinners with a healthy twist on a Japanese classic—Mediterranean Diet Chicken Karaage. This recipe reimagines the beloved crispy chicken dish with heart-healthy ingredients like extra virgin olive oil and a zesty marinade of lemon juice, fresh garlic, and ginger. Instead of traditional frying, the chicken is pan-seared to golden perfection, delivering all the crunch without unnecessary grease. Coated in a fragrant blend of whole wheat flour, cornstarch, oregano, and thyme, each bite is packed with Mediterranean-inspired flavor. Served with fresh parsley and lemon wedges, this lighter, wholesome take on karaage is quick to make and ideal for those following a Mediterranean diet. Perfect for a family dinner or meal prep, this fusion dish combines crispy indulgence with guilt-free satisfaction!
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Ingredients
- 500 grams boneless chicken thighs
- 4 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 2 tablespoons low-sodium soy sauce
- 2 cloves minced garlic
- 1 tablespoon fresh ginger
- 0.5 teaspoon black pepper
- 0.5 teaspoon sea salt
- 0.5 cup whole wheat flour
- 0.25 cup corn starch
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley
- 4 pieces lemon wedges
Directions
Step 1
Cut the boneless chicken thighs into bite-sized pieces and place in a mixing bowl.
Step 2
In a separate bowl, combine lemon juice, low-sodium soy sauce, minced garlic, grated fresh ginger, black pepper, and sea salt.
Step 3
Pour the marinade over the chicken pieces and mix well. Cover and refrigerate for at least 30 minutes to marinate.
Step 4
In another bowl, mix whole wheat flour, corn starch, dried oregano, and dried thyme.
Step 5
Remove the chicken from the refrigerator and let it come to room temperature. Drain any excess marinade.
Step 6
Dredge each piece of chicken in the flour mixture, ensuring they are well coated.
Step 7
Heat 2 tablespoons of extra virgin olive oil in a non-stick skillet over medium heat.
Step 8
Cook the chicken in batches, adding more olive oil as needed, until the pieces are golden brown and cooked through, about 4-5 minutes per side.
Step 9
Remove the chicken and place on a paper towel-lined plate to absorb excess oil.
Step 10
Garnish the chicken karaage with fresh parsley and serve with lemon wedges on the side.
Nutrition Facts
| Serving size | (783.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1689.6 |
| Total Fat 107.5g | 0% |
| Saturated Fat 21.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 433.3mg | 0% |
| Sodium 2626.0mg | 0% |
| Total Carbohydrate 84.5g | 0% |
| Dietary Fiber 9.3g | 0% |
| Total Sugars 2.3g | |
| Protein 112.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 131.1mg | 0% |
| Iron 9.8mg | 0% |
| Potassium 1453.6mg | 0% |
Source of Calories