Slim-Style General Tso's Chicken
Description
Instead of the usual 1,000 calorie General Tso's Chicken, you can make this healthier version with only 240 calories per serving. Serve with rice for a complete meal, if desired.
Ingredients
CHICKEN MARINADE:
1 egg white
2 T. reduced-sodium soy sauce
2 T. Chinese rice wine or dry sherry
1½ lb. boneless skinless chicken breasts, cut into 1 inch chunks
SAUCE:
¾ c. 100% no-sugar added pineapple juice
3 T. reduced-sodium soy sauce
1 T. Chinese rice wine
3 T. low-sodium chicken stock
1 t. toasted sesame seed oil
¾ t. garlic powder
¾ t. ginger powder
¼ t. crushed red pepper flakes
1 T. cornstarch or arrowroot
non-stick cooking spray
6 scallions, thinly sliced
1 T. sesame seeds, for garnish, optional
Directions
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Marinade:
Whisk egg white with soy sauce and rice wine in a medium bowl. Add the chicken and stir so that the marinade evenly coats each piece. Cover the bowl with plastic wrap (or place in ziptop bag) and set aside in the refrigerator to marinate at least for 30 minutes or overnight.
Sauce:
Heat the pineapple juice in a small pan over high heat until it comes to a boil. Then reduce heat to low and simmer the juice until it reduces to about ¼ cup and has thickened, about 7 minutes. Remove from heat and let cool for a couple of minutes.
Next, mix in soy sauce, rice wine, chicken stock, sesame oil, garlic, ginger, red pepper flakes and cornstarch into the pan with reduced pineapple juice. Whisk together so the cornstarch is smooth, scraping in all the pineapple juice from the base of the pan; set aside.
Spray a large skillet with non-stick cooking spray.
Remove chicken from refrigerator and pour chicken and leftover marinade into the skillet and cook over medium-high heat until chicken pieces are cooked through (reaching an internal temperature of 165). Pour the sauce mixture into the large skillet with the cooked chicken and saute for about 1 minute, stirring constantly, until sauce thickens.
Garnish with scallions and sesame seeds and serve immediately.
4 servings