Friday, February 7, 2014

Baked General Tso's Chicken

We made this while Kathleen was home for the weekend. We doubled this recipe. We all liked it and it was great warmed up.

Baked General Tso’s Chicken


1lb boneless, skinless chicken breasts, cut into strips
1/2 cup liquid egg substitute
1/2 cup whole wheat flour
1 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1 tsp fresh ginger, minced
1/4 cup soy sauce
1/4 cup vinegar
1 tbsp sesame oil
2 tbsp chili sauce
3 cloves garlic, minced
2 tbsp brown sugar
1 tsp cornstarch

1. Preheat oven to 375 degrees. Line a baking sheet with parchment paper and mist with non-fat cooking spray.

2. In a small bowl, mix together the flour, salt, paprika, garlic powder and onion powder.

3. Dip chicken strips in liquid egg substitute, shake off excess and lightly coat in flour. Place chicken strips on baking sheet and lightly mist with an olive oil mister, or more non-fat cooking spray.

4. Bake chicken in oven for about 30 min, turning over once at halfway through cooking time. Remove from oven and let cool for 10 minutes.

5. While chicken is cooking, combine soy sauce, vinegar, minced garlic, minced ginger, sugar, chili sauce and sesame oil in a small sauce pan set over medium heat. Once sauce has begun to lightly simmer, mix cornstarch and I tsp water in a small cup, and then pour into sauce. Continue to cook, stirring regularly, until sauce has thickened up a bit, about 3-5 more minutes. If sauce remains runny, add in some additional cornstarch, tsp by tsp. Another tsp or two will not affect the Points + value.

6. Toss the cooked chicken pieces with the sauce and serve immediately.

If the sauce is still a bit runny, add another tsp of cornstarch – it won’t affect the Points + value.

Entire recipe makes 4 servings
Serving size is about 1 cup
Each serving = 5 Points +

PER SERVING: 233 calories; 5g fat; 13g carbohydrates; 29g protein; 1g fiber

 

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