Health-ified General Tso’s Chicken

1 c. brown rice
1/4 c. cornstarch
1 pound broccoli, chopped
4 garlic cloves, sliced
2 tsp fresh ginger, grated
3 T. brown sugar
2 T. low sodium soy sauce
1 tsp red-pepper flakes
2 large egg whites
Coarse salt and ground pepper
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
2 T oil

1.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.

2.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.

3.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 to 8 minutes. Transfer to a plate; repeat with remaining oil and chicken, and set aside (reserve skillet).

4.Add snow-pea mixture to skillet. Cover; cook until snow peas are tender and sauce has thickened, 3 to 5 minutes. Return chicken to skillet (with any juices); toss to coat. Serve with rice.

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About Amanda

Amanda Larson is a mother, wife, lawyer and aspiring cook. She truly believes that you can live green and eat well while sticking to a budget. Through her posts she shares her tips on how she does it!

Comments

  1. wow, thank's for sharing this! My husband is going to enjoy it very much.
    -Misty

  2. Shu Han, thanks for the tip on poaching! I think I learned about velveting from Martha Stewart, lol. I checked out your blog and LOVE it!! I am going to start a Meatless Monday link up next week and would love you to share some of your recipes.

  3. wow I'm surprised because not many people know about the velveting method used by Chinese cooks to tenderise the meat! (: this sounds yum! you can also try poaching the meat in water first, or coating with baking soda! I'm in the midst of my chi stir fry experiments haha you can go take a look at my latest stirfry if you like (:

    http://mummyicancook.blogspot.com/2011/03/three-cup-chicken_29.html

  4. I am always looking for healthy versions of our fave dishes…I am going to try this one this week! thanks!

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