Heart-Healthy Chicken Karaage

Experience the bold flavors of traditional Japanese chicken karaage with a heart-healthy twist! Our *Heart-Healthy Chicken Karaage* recipe swaps out deep frying for a light pan-sear in canola oil, reducing excess fats while still delivering that irresistible crispy texture. Made with tender chicken breast and marinated in a zesty blend of low-sodium soy sauce, fresh ginger, garlic, rice vinegar, and a splash of lemon juice, this dish is packed with savory umami and a subtle tang. The coating of whole-wheat flour and cornstarch adds a healthy crunch, while a garnish of green onions and sesame seeds provides the perfect finishing touch. Ready in just 35 minutes, this lighter yet flavorful Japanese favorite is ideal for weekday dinners or a guilt-free indulgence.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams Chicken breast
• 2 tablespoons Low-sodium soy sauce
• 1 tablespoon Grated ginger
• 1 clove Minced garlic
• 1 tablespoon Rice vinegar
• 2 teaspoons Lemon juice
• 4 tablespoons Whole-wheat flour
• 2 tablespoons Cornstarch
• 0.5 teaspoon Black pepper
• 3 tablespoons Canola oil
• 2 tablespoons Green onions (for garnish)
• 2 teaspoons Sesame seeds (for garnish)

Directions

Step 1

Cut the chicken breast into 1-inch pieces and set aside.

Step 2

In a bowl, combine the low-sodium soy sauce, grated ginger, minced garlic, rice vinegar, and lemon juice. Add the chicken pieces to the marinade, mix well, and let it marinate for 15 minutes.

Step 3

In a shallow dish, mix the whole-wheat flour, cornstarch, and black pepper.

Step 4

Remove the chicken pieces from the marinade, allowing the excess to drip off, and coat each piece evenly in the flour mixture.

Step 5

In a large non-stick skillet, heat 1.5 tablespoons of canola oil over medium-high heat.

Step 6

Add half of the chicken pieces to the skillet, making sure not to overcrowd, and cook for approximately 3-4 minutes on each side or until golden brown and cooked through.

Step 7

Remove the cooked chicken from the skillet and place it on a plate lined with paper towels to drain any excess oil.

Step 8

Wipe the skillet with a paper towel and add the remaining 1.5 tablespoons of canola oil. Cook the remaining chicken pieces in the same manner.

Step 9

Serve the chicken karaage hot, garnished with chopped green onions and sesame seeds.

Nutrition Facts

Serving size	664 grams (664.0g)

Amount per serving	% Daily Value*
Calories	1333

Total Fat 63.60g	82%
Saturated Fat 7.60g	38%
Polyunsaturated Fat 13.10g
Cholesterol 430mg	143%
Sodium 2705mg	118%
Total Carbohydrate 43.70g	16%
Dietary Fiber 5.10g	18%
Total Sugars 0.70g
Protein 149.50g	299%

Vitamin D 0IU	0%
Calcium 144mg	11%
Iron 6mg	31%
Potassium 1607mg	34%

*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: 42.6%

Protein: 44.5%

Carbs: 13.0%