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Japanese style “fried” chicken

Makes 6 servings

This lower-fat recipe uses panko and cornflakes to give the chicken crispiness without deep frying.   The tangy Thai sweet and sour sauce adds flavour.

Ingredients

  • 2/3 cup (150 mL) all-purpose flour
  • 1 cup (250 mL) panko (Japanese bread crumbs)
  • ½ cup (125 mL) crushed cornflake cereal
  • 1 cup (250 mL) buttermilk
  • ½ tsp (2 mL) garlic powder
  • ½ tsp (2 mL) black pepper
  • ½ tsp (2 mL) paprika
  • 1 tsp (5 mL) canola oil spray
  • 6  pieces (1.5 lbs) skinless chicken (3 drumsticks and 3 thighs)

Thai dipping sauce

  • 3 tbsp (45 mL)  lime juice
  • 2 tbsp (25 mL) fish sauce (available in most Asian grocery stores)
  • 3 tbsp (45 mL) sugar
  • 2 tsp (10 mL) fresh minced chili
  • 1 tbsp (15 mL) minced garlic

Directions

Sauce

  1. Combine all ingredients, mix well and set aside for dipping.

Chicken

  1. Cover a large baking sheet with parchment paper.
  2. Preheat oven to 425°F (220°C)
  3. In a shallow bowl, mix the dry ingredients (flour, paprika, salt, black pepper and garlic powder) together.
  4. In the second shallow bowl, add buttermilk.
  5. In the third shallow bowl, mix panko and cornflake together.
  6. Rinse chicken; pat dry
  7. Dip chicken in buttermilk; coat well.
  8. Place chicken in the dry ingredient mixture. Then dip chicken again in buttermilk, afterward, place chicken in the corn flake and panko mixture. Lightly spray chicken with non stick spray.
  9. Arrange chicken on the baking sheet; make sure you don’t overlap chicken to ensure even cooking. Place in oven for 40 minutes, or until chicken is well done.
  10. Serve hot with dipping sauce.

Nutritional Information per serving
(1 chicken piece with 1 tbsp / 15 mL dipping sauce)

  • Calories: 208
  • Protein: 20 g
  • Total fat: 5 g
    • Saturated fat: 2 g
    • Dietary cholesterol: 66 mg
  • Carbohydrate: 19 g
  • Dietary fibre: 1 g
    • Sodium: 625 mg
  • Potassium: 250 mg

Developed by Sosan Hua, RD. ©The Heart and Stroke Foundation.

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