It isn’t often that I find a “diet” recipe that receives rave reviews from my non-dieting family, but, this particular Asian classic from Weight Watcher’s really won me over. It’s requested even when no one is trying to watch their weight and be healthy. Some changes from the original version are stir-frying in a small amount of oil instead of deep-frying, eliminating the egg that would have been used to batter fry the chicken, and using reduced-sodium chicken broth and soy sauce. In Weight Watcher’s speak, the recipe is worth about 6 points, as compared to its original 15 points. If you like Chinese Food, give it a shot.
General Tsao’s Chicken
3/4 cup canned chicken broth, reduced sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil
2 medium scallions, chopped
2 medium garlic cloves, minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces
2 cups cooked white rice, kept hot
1. In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
2. Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
3. Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
4. Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.
Cook’s notes: I frequently double the recipe so there are leftovers. I also like to add a few veggies (zucchini, bean sprouts, water chestnuts, bamboo shoots) for a little variety and to get a veggie in the meal.