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Healthy General Tso's Chicken Recipe
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Healthy General Tso's Chicken Recipe

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MON
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08.19.14
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Bite it! Hungry Girl's General Hungry's Chicken
HG's General Hungry's Chicken

Tso Good!

We've made over another Chinese-food favorite -- General Tso's chicken! Sure, the delivery guy at your favorite Chinese restaurant might miss you, but he'll get over it.

Prep: 20 minutes
Cook: 15 minutes

Ingredients:

10 oz. raw boneless skinless chicken breast, cut into 1-inch cubes
1/8 tsp. each salt and black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup whole-wheat flour
2 tbsp. no-salt-added chicken broth
2 tbsp. cooking sherry
2 tbsp. plain rice vinegar
1 tbsp. cornstarch
2 tbsp. hoisin sauce
2 tsp. granulated white sugar 
1 1/2 tsp. reduced-sodium/lite soy sauce
1/2 tsp. crushed garlic
1/2 tsp. crushed/grated ginger
1/2 tsp. red pepper flakes
3 cups small broccoli florets
2 tbsp. thinly sliced scallions

Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray. 



Place chicken in a large bowl, and season with salt and black pepper. Top with egg substitute, and toss to coat. 



Put flour in a wide bowl. One at a time, shake chicken cubes to remove excess egg, and coat with flour. Evenly lay on the baking sheet.

Bake until chicken is cooked through, about 10 minutes.

Meanwhile, in a medium bowl, combine broth, sherry, vinegar, and cornstarch. Add 2 tbsp. water, and whisk to dissolve cornstarch. Add hoisin sauce, sugar, soy sauce, garlic, ginger, and red pepper flakes. Mix until uniform.

Bring a skillet to medium-high heat. Add broccoli and 1/2 cup water. Cover and cook for 5 minutes, or until softened. Uncover and cook and stir until water has evaporated, about 30 seconds.

Transfer broccoli to a bowl. Remove skillet from heat, spray with nonstick spray, and bring to medium-low heat. Add sauce mixture, and cook and stir until just thick enough to coat a spoon, about 1 minute.

Add chicken and broccoli to the skillet, and cook and stir until hot and well mixed, about 1 minute.

Plate and sprinkle with scallions. Eat up!

MAKES 2 SERVINGS

Serving Size: 1/2 of recipe (about 1 1/2 cups)
Calories: 360
Fat: 2.5g
Sodium: 768mg
Carbs: 34.5g
Fiber: 5g
Sugars: 16g
Protein: 40g

PointsPlus® value 8*

Fight it! General Tso's Chicken, Average
General Tso's Chicken, Average

Say It Ain't Tso…

Let's admit a few things about Chinese food. 1) It's really delicious. 2) The convenience of delivery makes it even more enticing. 3) Very often, it has a crazy amount of fat and calories. People, we love yummy food delivered to our doorstep too, but if you want to indulge in General Tso's chicken, there's a better way to do it. Our recipe is lower in calories and fat (the chicken's baked, not fried), and even higher in fiber! Sure, it takes a little more effort than making a phone call or plunking your order into GrubHub, but it's tso worth it.

Serving Size: 1 small order
Calories: 764
Fat: 40.5g
Sodium: 1,712mg
Carbs: 61g
Fiber: 1.5g
Sugars: 16g
Protein: 36g

PointsPlus® value 20*

 
 

Because we ALL love Chinese food... Click "Send to a Friend" to share this recipe with everyone!

CHEW ON THIS:

Is today, August 19th, National Soft Ice Cream Day? Or was it yesterday? The debate rages on... Ponder it while having a soft-serve cone from McDonald's for just 170 calories and 4.5g fat.

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We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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