General Tso's Chicken
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.
Serves 4.
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
General Tso's Chicken
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Lentil Shepherd’s Pie
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Roasted Cauliflower with Pecan Date Crumble
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
Creamy White Bean Pasta
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
Vegan Queso Dip
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.