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General Tso's Chicken

2/20/2013

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​My husband has never been a fan of Chinese cuisine.  He has tried lots of different things and the only Chinese dish that he really likes in General Tso's Chicken.  I recently read at article in my Cook's Country magazine about General Tso's chicken and I think I may have discovered the reason why he is such a fan.  According to the article, most Chinese restaurants batter and deep fry their chicken and add lots of sugar to the sauce.  I was surprised to find out that 1 serving of General Tso's Chicken in most restaurants has 910 calories and 45 grams of fat!  Holy Moly.  Luckily, in typical Cook's Country magazine fashion, they offered a reduced fat and calorie version of the Chinese classic.  Turns out, the reduced fat recipe was just as good (if not better than) the restaurant version.
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General Tso's Chicken
5 cups cornflakes
1 cup flour
3 egg whites
1 1/2 pounds chicken, cut into bite size pieces

Sauce
1 2/3 cup water
1/3 cup soy sauce
1/4 cup apricot jam
3 Tablespoons hoisin 
2 Tablespoons cornstarch
1 Tablespoon balsamic vinegar
2 teaspoons canola oil
4 cloves garlic, minced
1 Tablespoon fresh ginger, grated
1/4 teaspoon red pepper flakes


Process cornflakes in food processor until finely ground.
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​​Place flour in one bowl and egg whites in another.

​Place a wire rack over a baking sheet and spray with cooking spray.  Dredge chicken in flour, dunk in egg whites then coat in cornflakes.   
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Transfer to prepared wire rack.  
Bake 15 minutes at 475.
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While chicken cooks, whisk together water, soy, jam, hoisin, cornstarch and vinegar.
Heat oil in skillet.  Add garlic, ginger and red pepper flakes.  Heat 1 minute.
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Whisk in soy mixture and bring to a simmer.  Cook 2 minutes until thickened.
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​Add cooked chicken to sauce and stir until coated.
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​Serve over brown rice.
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​I was a little leery about how my family would feel about this Chinese chicken so I served half of the chicken just like they came out of the oven.  (Crunchy cornflake nuggets)  The other half of the chicken I coated in General Tso's sauce.  Much to my surprise, everyone except my daughter, liked the Chinese chicken.  Even Ben was a fan of this homemade, reduced-fat version of the classic Chinese chicken dish.  

Ciao!
Click here for a printable version of this recipe
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