Healthy General Tso's Chicken with Brown Rice
For those who love the savory and slightly spicy flavors of General Tso's Chicken but are looking for a healthier alternative, this lighter recipe is a game-changer! Using skinless chicken breasts and a crispy, lighter batter, this dish captures all the essential flavors of the original without the extra calories and oil. With vibrant snow peas or sugar snap peas adding a satisfying crunch, plus a hint of ginger and garlicky goodness, this dish is not only delicious but packed with nutrients. Perfect for a family dinner or impressing guests, this homemade version brings a restaurant favorite to your table in a healthier way. Enjoy it served over fragrant long-grain brown rice for a complete meal that your whole family will love!
N/A
Servings
170
Calories
13
Ingredients
Ingredients
long grain brown rice
1 1/4 cups (cooked according to package instructions)
cornstarch
1/4 cup (divided; 1 tbsp for sauce and 3 tbsp for batter)
snow peas or sugar snap peas
1 lb (trimmed and halved crosswise)
garlic cloves
4 (sliced)
fresh ginger
2 teaspoons (grated and peeled)
light brown sugar
3 tablespoons
soy sauce
2 tablespoons
red pepper flakes
1/2 teaspoon
large egg whites
2
coarse salt
1/2 teaspoon
fresh ground black pepper
1/4 teaspoon
boneless skinless chicken breast
1 lb (cut into 1-inch pieces)
vegetable oil (safflower oil or similar)
2 tablespoons (plus more if needed for frying)
Instructions
1
Prepare the brown rice according to package instructions and keep warm.
2
In a large mixing bowl, combine 1 tablespoon of cornstarch with 1/2 cup of cold water, stirring until the mixture is smooth.
3
Add the trimmed and halved snow peas or sugar snap peas, sliced garlic, grated ginger, light brown sugar, soy sauce, and red pepper flakes to the cornstarch mixture; toss everything well to ensure the peas are evenly coated. Set aside.
4
In a separate bowl, whisk together the egg whites, remaining 3 tablespoons of cornstarch, and 1/2 teaspoon of coarse salt and 1/4 teaspoon of black pepper until well combined.
5
Add the chicken pieces to the egg white mixture and toss until they are evenly coated.
6
Heat 1 tablespoon of vegetable oil in a large nonstick skillet over medium-high heat.
7
Using tongs, carefully lift half of the chicken from the egg white mixture, allowing excess batter to drip off, and add it to the hot skillet.
8
Cook the chicken, turning occasionally, until it becomes golden brown and crispy, approximately 6-8 minutes. Once cooked, transfer the chicken to a plate and repeat the process with the remaining oil and chicken.
9
In the same skillet, add the prepared snow pea mixture and cover. Cook for about 5 minutes, or until the snow peas are tender and the sauce has thickened.
10
Return the cooked chicken to the skillet along with any accumulated juices. Toss everything together gently to ensure the chicken is well coated in the sauce.
11
Serve immediately over the warm brown rice.
Nutrition Information
3.75g
Fat
22.5g
Carbs
12.5g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the main dish in this recipe?
The main dish is Healthy General Tso's Chicken served with long-grain brown rice.
How many calories are in a serving of this chicken?
This recipe contains 170 calories per serving.
What makes this version of General Tso's chicken healthy?
It uses skinless chicken breasts, a lighter batter made with egg whites and cornstarch, and less oil compared to traditional deep-fried versions.
What type of rice should I use?
The recipe recommends using 1 1/4 cups of long-grain brown rice, cooked according to package instructions.
What vegetables are included in this recipe?
The recipe calls for 1 pound of snow peas or sugar snap peas, trimmed and halved.
How much protein does this dish provide?
Each serving contains 12.5g of protein.
What is the total fat content of this meal?
The total fat content is 3.75g.
How do I prepare the chicken batter?
Whisk together 2 large egg whites, 3 tablespoons of cornstarch, 1/2 teaspoon of coarse salt, and 1/4 teaspoon of black pepper.
What ingredients are in the General Tso's sauce?
The sauce mixture includes cold water, cornstarch, snow peas, sliced garlic, grated ginger, light brown sugar, soy sauce, and red pepper flakes.
Is this recipe spicy?
It has a slight kick from 1/2 teaspoon of red pepper flakes, but it is generally balanced and savory.
How should the chicken be cut?
The boneless skinless chicken breast should be cut into 1-inch pieces.
How much cornstarch is needed for the entire recipe?
A total of 1/4 cup of cornstarch is needed, divided into 1 tablespoon for the sauce and 3 tablespoons for the batter.
How long does it take to cook the chicken until it is crispy?
The chicken should be cooked for approximately 6-8 minutes, turning occasionally until golden brown.
What type of oil is recommended for frying?
The recipe suggests using vegetable oil, specifically mentioning safflower oil or something similar.
How many grams of carbohydrates are in a serving?
There are 22.5g of carbohydrates per serving.
Does this recipe provide any dietary fiber?
Yes, it provides 2g of fiber per serving.
How many garlic cloves are used?
The recipe uses 4 cloves of garlic, which should be sliced.
How much ginger is required?
You will need 2 teaspoons of fresh ginger, grated and peeled.
What is the recommended cooking time for the snow peas?
The snow pea mixture should be cooked covered for about 5 minutes until tender and the sauce thickens.
How do you ensure the chicken is evenly coated in batter?
Add the chicken pieces to the whisked egg white and cornstarch mixture and toss until they are fully coated.
Should the chicken be cooked all at once?
No, it is best to cook the chicken in two separate batches to ensure it browns and crisps properly.
Is this a fast meal to prepare?
Yes, it is tagged as an easy dinner that can be prepared in under 30 minutes.
What kind of sugar is used in the sauce?
The recipe uses 3 tablespoons of light brown sugar.
How do I prevent the batter from being too thick on the chicken?
When lifting the chicken from the egg white mixture with tongs, allow any excess batter to drip off before adding it to the skillet.
Can I use sugar snap peas instead of snow peas?
Yes, the recipe explicitly states that you can use either snow peas or sugar snap peas.
How is the sauce thickened?
The sauce is thickened by the 1 tablespoon of cornstarch mixed with cold water when it is heated in the skillet with the peas.
What should I do with the chicken juices that accumulate on the plate?
Return any accumulated juices to the skillet along with the cooked chicken when tossing it with the sauce.
Is this recipe family-friendly?
Yes, it is tagged as family-friendly and is a healthier homemade version of a restaurant favorite.
How should the dish be served?
It should be served immediately over warm, fragrant long-grain brown rice.
How many ingredients total are in this recipe?
There are 13 total ingredients in this recipe.