We have revamped another Chinese-food favorite -- General Tso's chicken! Sure, the delivery guy at the favorite Chinese restaurant might miss you, but he'll go on.
Prep: twenty minutes
Prepare: fifteen minutes
Ingredients:
10 oz. raw boneless skinless chicken white meat, reduce 1-inch cubes
1/8 teaspoon. each salt and pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original )
1/4 cup whole-wheat flour
2 tablespoons of. no-salt-added chicken broth
2 tablespoons of. cooking sherry
2 tablespoons of. plain grain vinegar
1 tablespoons of. corn starch
2 tablespoons of. hoisin sauce
2 teaspoon. granulated white-colored sugar
1 1/2 teaspoon. reduced-sodium/lite soy sauce
1/2 teaspoon. crushed garlic clove
1/2 teaspoon. crushed/grated ginger root
1/2 teaspoon. red pepper flakes
3 cups small broccoli florets
2 tablespoons of. thinly sliced scallions
Directions:
Preheat oven to 375 levels. Spray a baking sheet with nonstick spray.
Place chicken inside a large bowl, and season with salt and pepper. Top with egg substitute, and toss to coat.
Put flour inside a wide bowl. Individually, shake chicken cubes to get rid of excess egg, and coat with flour. Evenly lay around the baking sheet.
Bake until chicken is cooked through, about ten minutes.
Meanwhile, inside a medium bowl, combine broth, sherry, vinegar, and corn starch. Add 2 tablespoons of. water, and whisk to dissolve corn starch. Add hoisin sauce, sugar, soy sauce, garlic clove, ginger root, and red pepper flakes. Mix until uniform.
Bring a skillet to medium-high temperature. Add broccoli and 1/2 cup water. Cover and prepare for five minutes, or until softened. Uncover and prepare and stir until water has evaporated, about thirty seconds.
Transfer broccoli to some bowl. Remove skillet from heat, spray with nonstick spray, and produce to medium-low heat. Add sauce mixture, and prepare and stir until just thick enough to coat a spoon, about one minute.
Add chicken and broccoli towards the skillet, and prepare and stir until hot and well mixed, about one minute.
Plate and sprinkle with scallions. Consume!
MAKES 2 SERVINGS
Meal: 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
Let us admit a couple of reasons for Chinese food. 1) It is scrumptious. 2) The benefit of delivery causes it to be much more enticing. 3) Very frequently, it features a crazy quantity of calories and fat. People, we like tasty food sent to our doorstep too, but if you wish to enjoy General Tso's chicken, there's an easy method to get it done. Our recipe is gloomier in fat and calories (the chicken's baked, not fried), as well as greater in fiber! Sure, it requires a bit more effort than making an appointment or plunking the transaction into GrubHub, but it is tso worthwhile.
Meal: 1 small order
Calories: 764
Fat: 40.5g
Sodium: 1,712mg
Carbs: 61g
Fiber: 1.5g
Sugars: 16g
Protein: 36g
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Is today, August 19th, National Soft Frozen Treats Day? Or maybe it was yesterday? The controversy rages on. Ponder it while getting a gentle-serve cone from Burger king just for 170 calories and 4.5g fat.
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