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I was first introduced to Japanese chicken by my cousin Rachel Z. when she was in the middle of planning her wedding menu, and it was so good that I knew I’d have to come up with a healthy version! In case you’re not familiar with it, Japanese chicken is breaded, fried, then baked with a delicious sweet-and-sour sauce. The combination of the cooking method (hello, fried chicken!) and the acidic sauce makes for a super-duper-tender chicken that you and your family are going to love!
Taking the extra step of frying the chicken before baking may be a turn-off to some, but it’s so worth it! Plus, this recipe makes enough for 8-10 servings, so unless you have a really big family, chances are that you’ll have some leftovers for another meal. Think of the frying step as a time investment into two awesome chicken dinners.
When I made this Japanese chicken for my family, I served it with mashed caulitoes and green peas. (Trim Healthy Mamas, go easy on the green peas in an S setting since they’re a little higher in carbs than non-starchy veggies like green beans.) Need a mashed caulitoes recipe? Try these Garlic Mashed Caulitoes!
As always, check out the Notes section of the recipe for extra info. Check out the links in and below the recipe to see the products I use and recommend. Some of the links included in the recipe and blog post are affiliate links, which means that if you make purchases through these links, I make a small commission to help defray the costs of running this blog (at no extra charge to you). Thanks for your help!
You may also enjoy:
- Starting THM
- my recipe index
- my recipes grouped by fuel type, allergy info, and theme
- all my entrée recipes
Want more family favorite entrée recipes? Check out my cookbook!
- 2½ lb. chicken tenders or chicken breasts cut into strips
- 2 eggs, beaten
- ¾ c. oat fiber
- ¾ c. golden flaxmeal
- 4 T. salted butter
- ¾ c. reduced-sodium soy sauce
- ¾ c. water
- ½ c. + 2 T. white vinegar
- 1 T. THM Super Sweet Blend
- 2 tsp. garlic powder
- 1 tsp. salt
- 1½ tsp. xanthan gum
- Whisk the oat fiber and flaxmeal together to make a breading.
- Heat the butter in a skillet.
- Roll the chicken strips in the beaten egg, then in the breading, and fry the strips in the butter on both sides just until golden brown.
- Transfer the chicken strips to baking dishes. I used a 9"x13" and a 7½"x11" baking dish.
- Whisk the sauce ingredients together, adding the xanthan gum last slowly while whisking so it doesn't clump. Pour the sauce over the chicken, then bake (uncovered) at 350* for 30 minutes or until the chicken is done.
- Oat Fiber
- THM Oat Fiber (gluten-free)
- Golden Flax Seed Meal (iHerb)
- THM Super Sweet Blend
- Xanthan Gum (iHerb)
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