Crispy Garlic Chicken

Crispy Garlic Chicken is a flavorful and healthy dish that combines tender chicken pieces with a crunchy coating infused with aromatic garlic and ginger. This delightful meal is perfect for a quick weeknight dinner that doesn't compromise on taste or nutrition.

Ingredients

• Chicken breast - 300 grams
• Garlic - 4 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 2 tablespoons
• Cornstarch - 3 tablespoons
• Egg - 1, beaten
• Whole wheat breadcrumbs - 1/2 cup
• Olive oil - 2 tablespoons
• Spring onions - 2, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat the oven to 200°C (400°F).
2. Cut the chicken breast into bite-sized pieces and season with salt and black pepper.
3. In a bowl, combine the minced garlic, minced ginger, soy sauce, and beaten egg, then mix well.
4. In another bowl, place the cornstarch and in a third bowl, the whole wheat breadcrumbs.
5. Coat each piece of chicken in cornstarch, then dip it in the garlic-soy mixture, and finally coat it with breadcrumbs.
6. Place the coated chicken pieces on a baking sheet lined with parchment paper.
7. Drizzle the olive oil over the chicken pieces.
8. Bake in the preheated oven for 15-20 minutes, or until golden brown and crispy, flipping halfway through.
9. Once cooked, remove from the oven and garnish with chopped spring onions before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 30 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Contains garlic, known for its immune-boosting and anti-inflammatory properties.

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