General Tso’s Chicken

Another Rocco recipe. Let me elaborate — another fabulous Rocco recipe from his book Now Eat This. It’s no secret that I heart this book of his, and wouldn’t you know it, the man came out with a new book this week! BUT, before I will allow myself to purchase another. cook. book., I promised myself that I would make a few more recipes that I’ve dog-eared from Now Eat This.

This recipe, “Almost General Tso’s Chicken”, as Rocco called it — is sassy. It’s got a healthy kick to it, which helps to balance out the sweetness that the sauce offers. I’ve made this sauce a couple of times for a number of Rocco’s recipes — you can find the recipe for it here. I like to make it over the weekend when I have more time and stick it in the fridge — that way it’s ready when you want to use it and makes dinner a whole lot easier.  Overall, this meal is a GREAT stand-in for crazy fattening chinese take out — score.
General Tso’s Chicken
Serves 4

Here’s what I used:

  • 1 cup whole wheat flour
  • 2 cups whole wheat panko breadcrumbs
  • 4 large egg whites (I used 3/4 cup liquid egg whites)
  • 12 oz boneless skinless chicken breasts, cut into 1-inch cubes
  • 4 cups broccoli florets
  • 3/4 cup asian stir-fry sauce (recipe here), or storebought low-calorie, low-fat asian sauce
  • 3 packets truvia
  • 3 tbsp rice vinegar
  • 2 tsp chili garlic sauce
  • 2 tbsp sesame seeds, toasted
  • brown rice for serving (optional)

Here’s what I did:

  1. Preheat oven to 450. Place a wire rack on a foil-lined baking sheet and set aside.
  2. Put the flour in a shallow dish.  Place the panko in another shallow dish.  In a medium bowl, whip the egg whites with a whisk until they are foamy and start to form soft peaks.
  3. Working in batches, dredge the chicken in the flour (shaking off excess), then dunk the chicken into the egg whites and toss to coat completely.  Then add the chicken, a few pieces at a time, to the panko and toss to coat.  Make sure they are completely coated.
  4. Spread the chicken out on the wire rack in a single layer. Bake the chicken until cooked through, about 10 minutes.
  5. While the chicken is baking, place the broccoli florets in a microwave-safe dish, and cover with plastic wrap. Cook on high until tender, about 6 minutes.  Season the broccoli with a little salt and keep covered until ready to serve.
  6. In a large bowl, combine the asian stir-fry sauce, truvia, rice vinegar, and chili garlic sauce together. Add the cooked chicken to the bowl and toss gently until the chicken is evenly coated in the sauce.
  7. Sprinkle the sesame seeds over the chicken and serve with the broccoli.

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