Wednesday, July 14, 2010

Almost General Tso's Chicken

This recipe is from Rocco Dispirito's book "Now Eat This."

1 cup whole wheat flour (I used 1/2 cup)
2 cups whole wheat bread crumbs (I used 1 cup of regular bread crumbs)
4 large egg whites
12 ounces of boneless skinless chicken breast cut up in little pieces (I used 1 lb chicken)
4 cups broccoli florets
3/4 cup Rockin Asian Stir Fry Sauce (see below)
3 packets splenda, or truvia (I used sun crystals)
3 tbsp rice vinegar
2 tsp chili garlic sauce
2 tbsp sesame seeds (I couldn't find these so we left them out)

Rockin Asian Sauce
1 tbsp toasted sesame oil
1/4 cup chopped fresh ginger (I used a few tsps of ground ginger)
6 garlic cloves, minced
1/2 bunch scallions chopped fine
1 tbsp cornstarch
6 tbsp soy sauce
3/4 cup low sodium chicken broth
3 tbsp rice vinegar
1/2 cup ketchup
salt and pepper to taste

To cook sauce heat a nonstick pan over high heat. When pan is hot add the sesame oil. Add the ginger, garlic, and scallions and saute', stirring often about 2 minutes.

Meanwhile place cornstarch in a medium bowl. Add the soy sauce, chicken broth, rice vinegar, and ketchup. Whisk to blend.

Whisk the cornstarch mixture ito the saute' pan ad bring to a simer. Reduce heat to medium and simmer until thickeed, about 2 mins. Season with salt and pepper to taste. Store the sauce in a covered container in refrigerator for up to 1 week.

To cook chicken:

Preheat the oven to 450 degrees. Put the flour in a shallow dish. Put the bread crumbs in another dish, and the eggs in another dish. Put chicken in flour, then egg, then bread crumbs. Place on a greased cookie sheet and bake for 10 minutes.

Cook broccoli and keep warm til ready to serve.

In a large bowl, combine the Rockin Asian Sauce, sugar substitute, rice vinegar, and chili garlic sauce. Add the cooked chicken and toss gently til evenly coated with the sauce.

Sprinkle with sesame seeds and serve with broccoli. We also served it with rice.

Serves 4- 310 calories each