Healthy General Tso’s Chicken

Healthy General Tso's Chicken

I love Chinese food, but many times I have found the food to be too oily for my taste. This recipe was adapted from Martha Stewart, Everyday Food, October 2008; but I modified it quite a bit. Instead of using 3 tablespoons sugar, I only used 1 tablespoon honey. I reduced the amount of garlic, red pepper flakes and vegetable oil. Carrots were added for color and sweetness. The chicken was amazingly moist and tender with a delicate crispness from the cornstarch and egg white mixture. Healthy organic brown makes this a complete and delicious meal!

DSC_1170 DSC_1174

Ingredients:

  • I package Trader Joe’s Organic Brown Rice, cooked according to directions
  • 4 tablespoons (¼ cup) cornstarch
  • ½ cup water
  • 3 garlic cloves, finely chopped
  • 2 teaspoons fresh ginger, peeled and grated
  • 1 tablespoon organic honey
  • 2 tablespoons low-sodium soy sauce
  • ¼ to ½ teaspoon red pepper flakes
  • ½ pound snow peas, ends trimmed
  • 2 medium carrots, peeled and sliced thinly on the diagonal
  • 2 large organic egg whites
  • ½ teaspoon sea salt
  • ¼ teaspoon ground pepper
  • 6 chicken breast tenderloins ( approx. ¾ pound), flattened ½” and cut into 1″ pieces
  • 1 tablespoons organic sunflower oil

Directions:

  1. Cook brown rice according to package directions.
  2. In a large bowl, combine 1 tablespoon cornstarch and ½ cup water until smooth. Add garlic, ginger, honey, soy sauce, red pepper flakes, snow peas and carrots and toss well. Set aside.
  3. In a medium bowl, whisk thoroughly egg whites, 3 tablespoons cornstarch, salt and pepper. Stir in chicken and toss well.
  4. Using a large nonstick frying pan, heat oil over medium heat. Add chicken (removing excess cornstarch mixture) to pan and cook until golden brown, about 6 to 8 minutes. Transfer to a plate and cover with foil.
  5. Using the same frying pan, add snow pea and carrot mixture, cook over medium heat until vegetables are tender and sauce has thickened, 3 to 5 minutes. Stir in chicken and mix well. Serve immediately with rice. 4 servings.

DSC_1189

Advertisements

4 thoughts on “Healthy General Tso’s Chicken

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s