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
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
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