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General Tso’s Chicken

http://www.eatingwell.com/recipes/general_tsos_chicken.html

From EatingWell:  November/December 2013

In this healthy version of a General Tso’s Chicken recipe, we cut the fat and sodium in half from the original version by not frying the chicken and by using half as much soy sauce in this Chinese-takeout favorite. Serve with steamed baby bok choy or sautéed spinach and steamed brown rice.

4 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Combine 4 tablespoons cornstarch, 1 tablespoon each soy sauce and rice wine (or sherry) and egg white in a bowl. Add chicken and stir to coat.
  2. Combine the remaining 1 tablespoon each cornstarch, soy sauce and rice wine (or sherry), water, hoisin and rice vinegar in a small bowl. Set aside.
  3. Heat 2 tablespoons oil in a wok or large cast-iron skillet over high heat. Add the chicken; cook without turning, breaking up stuck-together pieces, until golden on the bottom, 2 minutes. Stir; continue cooking until golden on all sides, 1 to 2 minutes more. Transfer to a plate.
  4. Add the remaining 1 tablespoon oil, scallions and garlic. Cook, stirring, until fragrant, about 15 seconds. Add peas; cook, stirring often, until bright green, 2 to 3 minutes. Add the reserved sauce mixture; cook, stirring, until thick, about 1 minute. Return the chicken to the pan; cook, stirring, until heated through, about 1 minute more.

Nutrition

Per serving : 364 Calories; 19 g Fat; 3 g Sat; 10 g Mono; 76 mg Cholesterol; 20 g Carbohydrates; 25 g Protein; 2 g Fiber; 524 mg Sodium; 346 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 2 fat