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 273cal

Kilojoules 1142kJ

Protein 27g

Total fat 10.3g

–Saturated fat 2.4g

Carbohydrates 15.5g

–Sugars 7.3g

Dietary fibre 6.7g

Sodium 395mg

Calcium 108mg

Iron 3.6mg

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.