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.
- 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
- Combine all ingredients, mix well and set aside for dipping.
- Cover a large baking sheet with parchment paper.
- Preheat oven to 425°F (220°C)
- In a shallow bowl, mix the dry ingredients (flour, paprika, salt, black pepper and garlic powder) together.
- In the second shallow bowl, add buttermilk.
- In the third shallow bowl, mix panko and cornflake together.
- Rinse chicken; pat dry
- Dip chicken in buttermilk; coat well.
- 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.
- 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.
- 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
- Potassium: 250 mg
Developed by Sosan Hua, RD. ©The Heart and Stroke Foundation.