Wednesday, September 29, 2010
Everyday Food's Lighter General Tso's Chicken
For about a week now I've been going through my pile of Martha Stewart's Everyday Food Magazine. I grab a stack of them, sit on the couch and get lost. I've always loved this small, little, colorful magazine that is filled with quick, easy and fairly healthy recipes. Somehow this little magazine seems to get lost in my huge stack of large cookbooks and hardly ever finds it way into my kitchen. This week, I made it a point to add several Everyday Food recipes to my grocery list.
This lighter version of General Tso's Chicken comes from the October 2008 edition. Skinless, boneless chicken breast are coated in a light batter of cornstarch and egg whites.
The chicken is cooked in a hot skillet (two batches if necessary) with a minimum amount of oil for 6-8 minutes, or until golden.
Once the chicken is finished cooking, set it aside. The snow peas, aromatics, spices, and a mixture of cornstarch, water, and soy sauce are added to the hot skillet until the snow peas are tender and the sauce thickens. Once the snow peas are tender and the sauce thickens, toss the chicken back in to coat with the sauce and serve over cooked brown rice.
Lighter General Tso's Chicken
Adapted from Everyday Food Magazine, October 2008 Issue
Serves 4 (I say serves 8)
Prep Time: 45 minutes
Total Time: 45 minutes
1-1/4 cups long-grain brown rice
1/4 cup cornstarch
1 pound snow peas, trimmed and halved crosswise
4 garlic cloves, sliced
2 teaspoons grated peeled fresh ginger
3 tablespoons light brown sugar
2 tablespoons soy sauce
1/2 teaspoon red-pepper flakes
2 large egg whites
coarse salt and ground pepper
1 pound boneless,skinless chicken breasts, cut into 1 inch pieces
2 tablespoons vegetable oil (**I got away with using 1 tablespoon)
Cook rice according to package instructions. Meanwhile, in a large bowl, stir together 1 tablespoon cornstarch and 1/2 cup cold water until smooth. Add snow peas, garlic, ginger, sugar, soy sauce, and red-pepper flakes; toss to combine, and set aside.
In another bowl, whisk together egg whites, remaining 3 tablespoons cornstarch, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add chicken, and toss to coat.
in a large nonstick skillet, heat 1 tablespoon oil over medium-high. Lift half the chicken from egg-white mixture (shaking off excess), and add to skillet. Cook, turning occasionally, until golden, 6-8 minutes. Transfer to a plate; repeat with remaining oil and chicken, and set aside (reserve skillet).
Add snow-pea mixture to skillet. Cover; cook until snow peas are tender and sauce has thickened, 3-5 minutes. Return chicken to skillet (with any juices); toss to coat. Serve with rice.
Nutritional Info (based on 4 servings, reduce in half if serving 8): 532 calories; 10.4g fat; 36.5g protein; 72.2g carb; 5g fiber
Notes/Results: This was a great recipe and the entire family enjoyed it. The recipe indicates that it serves 4, but it really does make a huge amount of food. I think it easily serves 8, which makes this a great dish if you have a large family and/or if you enjoy leftovers. We enjoyed this meal with some fresh pineapple on the side and found it very filling and satisfying. This is one of those meals that you actually feel good about serving your family because it is full of lean protein, whole grains, and veggies. I would definitely make it again.