LIGHTER GENERAL TSOS CHICKEN RECIPES

LIGHTER GENERAL TSO'S CHICKEN RECIPE - CHINESE.FOOD.COM

Lighter General Tso's Chicken Recipe - Chinese.Food.com image

I'm not a big fan of Chinese food, but I will eat this popular dish when I'm with others who want to eat at a Chinese restaurant. I found this recipe in Martha Stewart's Food Everyday and it tastes really good! This is one of my husband's favorite dish so he was thrilled when I made it at home. This lighter version uses skinless chicken breasts, a light batter, and just a bit of oil for pan-frying to get the right texture with less fat.

Total Time 45 minutes

Prep Time 20 minutes

Cook Time 25 minutes

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

1 1/4 cups long grain brown rice
1/4 cup cornstarch
1 lb snow peas or 1 lb sugar snap pea, trimmed and halved crosswise
4 garlic cloves, sliced
2 teaspoons grated peeled fresh ginger
3 tablespoons light brown sugar
2 tablespoons soy sauce
1/2 teaspoon red pepper flakes
2 large egg whites
coarse salt
fresh ground black pepper
1 lb boneless skinless chicken breast, cut into 1-inch pieces
2 tablespoons vegetable oil, such as safflower (you might need a little more)

Steps:

Cook rice according to package instructions.
Meanwhile, in large bowl, stir together 1 T cornstarch and 1/2 cup cold water until smooth.
Add snow peas or sugar snap peas, garlic, ginger, sugar, soy sauce and red pepper flakes; toss to combine and set aside.
In another bowl, whisk together egg whites, remaining 3 T cornstarch, 1/2 t salt and 1/4 t pepper.
Add chicken and toss to coat.
In large nonstick skillet, heat 1 T oil over medium-high heat.
Lift half the chicken from egg-white mixture (shaking off excess) and add to skillet.
Cook, turning occasionally, until golden, 6-8 minutes.
Transfer to a plate, repeat with remaining oil and chicken, and set aside (reserve skillet).
Add snow pea mixture to skillet.
Cover and cook until snow peas are tender and sauce has thickened, about 5 minutes.
Return chicken to skillet (with any juices); toss to coat.
Serve with the rice.

Nutrition Facts : Calories 540.9, FatContent 11.8, SaturatedFatContent 1.9, CholesterolContent 72.6, SodiumContent 674.7, CarbohydrateContent 72.6, FiberContent 5.3, SugarContent 15.4, ProteinContent 34.9

LIGHTER GENERAL TSO'S CHICKEN RECIPE - FOOD.COM

Lighter General Tso's Chicken Recipe - Food.com image

Make and share this Lighter General Tso's Chicken recipe from Food.com.

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4 serving(s)

Number Of Ingredients 15

Ingredients

vegetable cooking spray
1/4 cup all-purpose flour
3 large egg whites
5 cups kellogg's corn flakes, finely crushed
1 1/2 lbs boneless skinless chicken breasts, trimmed of all visible fat, cut into 1-inch pieces
1 2/3 cups water
1/3 cup low sodium soy sauce
1/4 cup apricot jam
3 tablespoons hoisin sauce
2 tablespoons cornstarch
1 tablespoon balsamic vinegar
2 teaspoons canola oil
4 garlic cloves, minced
1 tablespoon grated fresh ginger
1/4 teaspoon red pepper flakes

Steps:

1. Adjust oven rack to upper-middle position and heat oven to 475 degrees. Line rimmed baking sheet with aluminum foil, top with wire rack, and spray rack with oil spray. Spread flour into shallow dish. Whisk egg whites until foamy in second shallow dish. Spread Corn Flakes crumbs into third shallow dish. Pat chicken dry with paper towels. Working in batches, dredge chicken in flour, dip in egg whites, then coat with Corn Flakes, pressing gently to adhere; lay on prepared wire rack.
2. Spray chicken with oil spray. Bake until chicken registers 160 degrees and coating is brown and crisp, 12 to 15 minutes.
3. Meanwhile, whisk water, soy sauce, apricot jam, hoisin, cornstarch, and vinegar together in bowl. Heat oil in 12-inch skillet over medium heat until shimmering. Add garlic, ginger, and pepper flakes and cook until fragrant, about 1 minute. Whisk in soy sauce mixture, bring to simmer, and cook until thickened, about 2 minutes. Remove from heat, cover, and keep warm.
4. When chicken is cooked, return sauce to simmer over medium-low heat. Add cooked chicken and toss to coat. Serve.

Nutrition Facts : Calories 492.5, FatContent 7.5, SaturatedFatContent 1.3, CholesterolContent 109.3, SodiumContent 1406.1, CarbohydrateContent 62.3, FiberContent 1.8, SugarContent 16.9, ProteinContent 43.9

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