Ubiquitous in North American Chinese restaurants, General Tso’s Chicken often involves deep-fried chicken served with a sweet and spicy sauce that has a sodium content rivalling the Dead Sea. Tangy, spicy, and infused with crispy vegetables, this reincarnation is much lighter and fresher tasting. Making General Tso’s Chicken at home is also much easier and quicker than you’d think!
2 Tbsp (30 mL) low-sodium soy sauce 1 Tbsp (15 mL) honey 1 Tbsp (15 mL) rice vinegar 2 garlic cloves, minced 2 tsp (10 mL) minced ginger 1/2 tsp (2 mL) red chili flakes 2 tsp (10 mL) + 3 Tbsp (45 mL) cornstarch, divided 2 large free-range egg whites 1/4 tsp (1 mL) black pepper 1 1/2 lb (750 g) skinless, boneless chicken breast, cut into 1 in (2.5 cm) pieces 5 tsp (25 mL) grapeseed or peanut oil, divided 2 cups (500 mL) snow peas, trimmed and halved 1 large carrot, cut on a diagonal into thin rounds 2 cups (500 mL) cooked brown rice 1 green onion, sliced Sesame seeds, for garnish In medium bowl, whisk together soy sauce, honey, rice vinegar, garlic, ginger, and chili flakes. In small bowl, whisk together 2 tsp (10 mL) cornstarch with 1/3 cup (80 mL) water. Stir cornstarch mixture into soy sauce mixture. Set aside.
In large bowl, whisk egg whites, remaining cornstarch, and pepper until well combined. Add chicken pieces and toss to coat.
Heat large skillet or wok over medium-high heat. Add 2 tsp (10 mL) oil, and once shimmering, add half the chicken, letting any excess egg white mixture drip off before adding to pan. Cook until cooked through, about 5 minutes. Transfer chicken to plate and cover. Add 2 tsp (10 mL) more oil to the pan and repeat with remaining chicken.
Add remaining oil to pan along with snow peas and carrot and cook until slightly tender, about 2 minutes. Add sauce and cooked chicken to skillet and heat until sauce thickens, about 1 minute.
Serve on bed of rice. Garnish with green onion and sesame seeds.
Each serving contains: 426 calories; 45 g protein;
9 g total fat (1 g sat. fat, 0 g trans fat); 39 g total carbohydrates (7 g sugars, 3 g fibre); 444 mg sodium
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.