Heart-Healthy Karaage

Discover a guilt-free twist on a Japanese classic with this Heart-Healthy Karaage recipe, a baked, low-oil alternative to the traditional fried favorite! Made with tender, bite-sized pieces of skinless chicken thighs marinated in a flavorful blend of low-sodium soy sauce, mirin, ginger, garlic, and a splash of zesty lemon juice, this dish offers bold umami flavor without the extra fat. Coated in a light mixture of cornstarch and whole wheat flour, the chicken turns irresistibly crispy in the oven with just a light spritz of cooking spray. Perfectly golden and garnished with fresh spring onions, this dish is ideal for a wholesome dinner or a satisfying snack. Ready in under an hour, it’s a heart-smart way to enjoy karaage that doesn’t compromise on taste or crunch!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams skinless chicken thighs
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon mirin
• 1 teaspoon grated fresh ginger
• 1 teaspoon minced garlic
• 2 teaspoons lemon juice
• 3 tablespoons cornstarch
• 3 tablespoons whole wheat flour
• 0 cooking spray
• 2 tablespoons spring onions

Directions

Step 1

Cut the skinless chicken thighs into bite-sized pieces, approximately 2 inches each.

Step 2

In a large bowl, mix together the low-sodium soy sauce, mirin, grated ginger, minced garlic, and lemon juice.

Step 3

Add the chicken pieces to the marinade, ensuring they are fully coated. Cover and refrigerate for at least 30 minutes, or up to 2 hours for deeper flavor.

Step 4

Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.

Step 5

In a shallow dish, combine cornstarch and whole wheat flour.

Step 6

Remove the chicken pieces from the marinade, allowing any excess liquid to drip off. Coat each piece in the cornstarch and flour mixture.

Step 7

Arrange the coated chicken pieces on the prepared baking sheet, ensuring they are not touching.

Step 8

Lightly spray the tops of the chicken pieces with cooking spray.

Step 9

Bake in the preheated oven for 20-25 minutes, turning halfway through, until golden brown and cooked through.

Step 10

Garnish with chopped spring onions before serving.

Nutrition Facts

Serving size	806.9 grams (806.9g)

Amount per serving	% Daily Value*
Calories	1187

Total Fat 46.00g	59%
Saturated Fat 13.10g	66%
Polyunsaturated Fat 0.00g
Cholesterol 535mg	178%
Sodium 1522mg	66%
Total Carbohydrate 64.80g	24%
Dietary Fiber 8.20g	29%
Total Sugars 13.00g
Protein 130.80g	262%

Vitamin D 0IU	0%
Calcium 208mg	16%
Iron 11mg	63%
Potassium 1956mg	42%

*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: 34.6%

Protein: 43.7%

Carbs: 21.7%