Korean-style 'fried' chicken - Healthy Food Guide

Korean-style ‘fried’ chicken

Photographer: Jeremy Simons

Craving the delicious flavours of Korean-style fried chicken? Our baked version of this beloved dish delivers all the taste and crunch you love without the excess oil. It's a healthier twist that will be a guaranteed hit during dinnertime!

Serves: 4

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

¼ cup cornflourcornstarchX
1 teaspoon each: paprika, onion powder, garlic powder
500g skinless, boneless chicken thighs, halved
1 cup sliced green beans, to serve
kimchi, to serve

Korean sauce
150g jarred red peppersbell peppersX plus 1 tablespoon vinegar from jar
1 tablespoon gochujang or kimchi
1 teaspoon honey
2 teaspoons reduced-salt soy sauce
1 clove garlic, coarsely chopped
2 teaspoons sesame oil

Slaw
¼ red cabbage, finely shredded
1 cup mint leaves
1 cup fresh coriandercilantroX leaves
2 spring onions, thinly sliced
1 green chilli, sliced
1 lime, juiced
2 teaspoons fish sauce

Instructions

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1 Preheat oven to 210°C or 190°C fan-forced. Line a large oven tray with baking paper.

2 In a large bowl, combine cornflour, paprika, onion and garlic powders. Add chicken and toss to coat. Transfer to lined tray, spray with oil and bake for 30-35 minutes or until golden and slightly crispy.

3 In a food processor, blitz the Korean sauce ingredients together to form a paste-like consistency. Transfer mixture to a large bowl.

4 In a large bowl, combine cabbage, mint, coriander, onions and chilli. Add lime juice and fish sauce and toss to combine.

5 Toss the cooked chicken through the sauce. Serve chicken with slaw, beans and kimchi on the side.

Nutrition Info (per serve)

Calories 273 cal

Kilojoules 1142 kJ

Protein 27 g

Total fat 10.3 g

Saturated fat 2.4 g

Carbohydrates 15.5 g

Sugar 7.3 g

Dietary fibre 6.7 g

Sodium 395 mg

Calcium 108 mg

Iron 3.6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.