Heart-Healthy Ayam Geprek

Give your favorite Indonesian dish a heart-healthy twist with this flavorful and guilt-free take on Ayam Geprek! This recipe swaps traditional deep-frying for oven-baked, crispy perfection by using skinless chicken breasts coated in whole wheat flour and cornstarch for a wholesome crunch. The fiery yet balanced sambal sauce, made with fresh red chilies, garlic, lime juice, and a touch of honey, keeps things bold and vibrant while staying lower in sodium. Quick to prepare and packed with protein, this 'Heart-Healthy Ayam Geprek' is perfect for a nutritious dinner that doesn’t skimp on flavor. Serve it with steamed vegetables or brown rice for a complete, satisfying meal that’s as kind to your heart as it is to your taste buds!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces Skinless chicken breast
• 0.5 cup Whole wheat flour
• 0.25 cup Cornstarch
• 0.5 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 1 cup Low-sodium chicken broth
• 2 pieces Egg whites
• 1 as needed Olive oil spray
• 5 pieces Red chilies
• 4 cloves Garlic
• 2 tablespoons Lime juice
• 1 teaspoon Honey
• 1 tablespoon Low-sodium soy sauce

Directions

Step 1

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Slice each chicken breast into 4 pieces to make them thinner for even cooking.

Step 3

In a bowl, mix the whole wheat flour, cornstarch, black pepper, and garlic powder.

Step 4

In another bowl, whisk the egg whites with the chicken broth until well combined.

Step 5

Dip each piece of chicken into the egg white mixture, then coat with the flour mixture.

Step 6

Place the coated chicken on the prepared baking sheet and lightly spray with olive oil to ensure crispiness.

Step 7

Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and golden.

Step 8

For the geprek sambal sauce, blend the red chilies and garlic into a coarse paste using a food processor.

Step 9

In a small pan, lightly sauté the chili-garlic paste for a minute over medium heat.

Step 10

Remove the pan from heat and stir in lime juice, honey, and low-sodium soy sauce.

Step 11

Once the chicken is done, use a pestle or a wooden spoon to gently press down and slightly flatten each piece.

Step 12

Smother the geprek sambal sauce over the baked chicken and serve immediately.

Nutrition Facts

Serving size	747.5 grams (747.5g)

Amount per serving	% Daily Value*
Calories	795

Total Fat 10.40g	13%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 0.00g
Cholesterol 197mg	66%
Sodium 869mg	38%
Total Carbohydrate 81.30g	30%
Dietary Fiber 9.40g	34%
Total Sugars 10.10g
Protein 94.40g	189%

Vitamin D 0IU	0%
Calcium 96mg	7%
Iron 5mg	29%
Potassium 694mg	15%

*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: 11.8%

Protein: 47.4%

Carbs: 40.8%