General Tso’s chicken is a staple on most Chinese buffets. The battered and deep-fried boneless chicken pieces are paired with a sweet and spicy soy-based sauce. All those flavors and deep-frying mean the nutritional scale tips to the bad the side. Deep-frying adds fat, and the soy-based sweet and spicy sauce ups the sodium ante considerably.
This version tilts the nutritional scale to more of a balanced mode. Using boneless, skinless chicken breast and stir-frying it took away a good portion of the fat. Because soy sauce provides a meaty flavor without meat, you can use less of it. And to further reduce the sodium, use a reduced-sodium soy sauce. Be sure to read the label, however, because the amounts vary. Some reduced-sodium versions are reduced by 35 percent compared to their original versions, and others as much as 60 percent. For this recipe, we used the Trader Joe’s 60 percent reduced-sodium soy sauce.
General Tso’s Chicken with Snow Peas
Serves: 5
Preparation time: 20 minutes
Total time: 40 minutes
2 egg whites
3 Tbsp. cornstarch
1 pound boneless, skinless chicken breasts, cut into 3/4-inch cubes
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. brown sugar
1 Tbsp. oyster sauce
1 Tbsp. rice vinegar
3 Tbsp. canola oil, divided
3 cloves garlic, peeled, sliced
1/8 tsp. red pepper flakes
2 tsp. minced ginger root
1 strip orange peel
1 onion, cut into 1/2-inch pieces (about 1 cup)
1 cup snow peas
1/2 cup fat-free, less-sodium chicken broth
2 1/2 cups cooked brown rice (prepared without salt or fat)
In a large bowl, beat the egg whites and cornstarch until combined and foamy, for about 2 minutes. Add chicken pieces and toss to coat. Cover and allow to marinate in the refrigerator while preparing remaining ingredients.
In a small bowl, combine the soy sauce, brown sugar, oyster sauce and vinegar, and set it aside.
In a large wok or nonstick skillet, heat 1 tablespoon of oil over medium-high heat. Place half the chicken pieces in the skillet, shaking off excess marinade. Cook, turning occasionally, until golden brown, for about 6 to 8 minutes. Transfer to a plate and repeat with remaining chicken and 1 tablespoon oil, removing chicken to the plate.
Add the remaining tablespoon of oil to the skillet and sauté the garlic, red pepper flakes, ginger root and orange peel for 1 minute. Add the onion and snow peas and cook until vegetables are crisp-tender, about 2 to 3 minutes. Add the chicken broth and stir to loosen any brown bits on the bottom of the skillet. Add the chicken pieces and soy sauce mixture to the skillet; stir to combine. Continue to cook until sauce thickens slightly, about 2 to 3 minutes. One serving contains about 3/4 cup of chicken stir-fry over 1/2 cup of rice.
Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan M. Selasky for the Free Press Test Kitchen.
368 calories (29 percent from fat), 12 g fat (2 g saturated fat, 0 g trans fat), 37 g carbohydrates, 27 g protein, 416 mg sodium, 58 mg cholesterol, 48 mg calcium, 3 g fiber. Food exchanges: 2 starch, 1 vegetable, 3 lean meat, 1/2 fat.
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