General Tso’s Chicken (Heart-Healthy)

General Tso’s Chicken (Heart-Healthy)

Ingredients:

10 oz. raw boneless skinless chicken breast, cut into 1-inch cubes

1/8 tsp. each salt and black pepper

1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)

1/4 cup whole-wheat flour

2 tbsp. no-salt-added chicken broth

2 tbsp. cooking sherry

2 tbsp. plain rice vinegar

1 tbsp. cornstarch

2 tbsp. hoisin sauce

2 tsp. granulated white sugar

1 1/2 tsp. reduced-sodium/lite soy sauce’

1/2 tsp. crushed garlic

1/2 tsp. crushed/grated ginger

1/2 tsp. red pepper flakes

3 cups small broccoli florets

2 tbsp. thinly sliced scallions

Directions:

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Place chicken in a large bowl, and season with salt and black pepper. Top with egg substitute and toss to coat.

Put flour in a wide bowl. One at a time, shake chicken cubes to remove excess egg and coat with flour. Evenly lay on the baking sheet.

Bake until chicken is cooked through, about 10 minutes.

Meanwhile, in a medium bowl, combine broth, sherry, vinegar, and cornstarch. Add 2 tbsp. water, and whisk to dissolve cornstarch. Add hoisin sauce, sugar, soy sauce, garlic, ginger, and red pepper flakes. Mix until uniform.

Bring a skillet to medium-high heat. Add broccoli and 1/2 cup water. Cover and cook for 5 minutes, or until softened. Uncover and cook and stir until water has evaporated, about 30 seconds.

Transfer broccoli to a bowl. Remove skillet from heat, spray with nonstick spray, and bring to medium-low heat. Add sauce mixture and cook and stir until just thick enough to coat a spoon, about 1 minute.

Add chicken and broccoli to the skillet, and cook and stir until hot and well mixed, about 1 minute.

Plate and sprinkle with scallions. Eat up!

MAKES 2 SERVINGS

Serving Size: 1/2 of recipe (about 1 1/2 cups) Calories: 360 Fat: 2.5g Sodium: 768mg Carbs: 34.5g Fiber: 5g Sugars: 16g Protein: 40g

PointsPlus® value 8*

Original General Tso’s Chicken Nutritional Information

Serving Size: 1 small order Calories: 764Fat: 40.5g Sodium: 1,712mg Carbs: 61g Fiber: 1.5g Sugars: 16g Protein: 36g

PointsPlus® value 20*

Contact

Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
mem467@cornell.edu
518-623-3291 or 668-4881

Last updated December 9, 2020