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Tuesday, April 3, 2012

Lighter General Tso Chicken (from Martha Stewart's Everyday Food)

Yes yes yes . . . it has been awhile.  Work, family, school and spring weather have distracted me. 

Here's a recipe I blatantly stole from Martha Stewart's Everyday Food magazine and website (I adore her stuff).

It is tasty, has a kick and is just over 300 calories per serving.  WAY less than restaurant General Chicken.

It has become a pretty regular meal at our house (well, the kids won't touch it - but that's alright.  One recipe serves 4 so we have lunch the next day).

Ingredients

  • 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 fresh ginger, grated and peeled
  • 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, such as safflower
Directions
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.

Link:  http://www.marthastewart.com/314942/lighter-general-tsos-chicken

Nutrition Facts

Serving Size: 1.4 of total mixture
Amount per Serving:
Calories                       304
Calories from Fat         11.2
% Daily Value *
Total Fat 1.24g                         1%
Saturated Fat 0.05g                    0%
Cholesterol 30.38mg                10%
Sodium 604.63mg                     25%
Total Carbohydrate 39.55g     13%
Dietary Fiber 3.34g                    13%
Sugars 12.71g                            
Protein 29.44g                          58%

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