Chandra Amaya
03-26-2007, 06:33 AM
Almost No Fat Incredible General Tso's Chicken recipe
Source: greatdayamerica.com
3 skinless boneless chicken breasts, trimmed of fat
6 egg whites, slightly beaten
1 teaspoon cornstarch
3 cups unseasoned bread crumbs
3 tablespoons sesame seeds
1 teaspoon salt cooking spray
1 teaspoon safflower oil
2 tablespoons fresh minced garlic
1 cup minced white onion
1 teaspoon soy sauce or Bragg's aminos
3 cups orange marmalade
1 tablespoon seasoned rice vinegar
1 pound fresh bean sprouts, rinsed and drained
1 bunch scallions, chopped
Rinse and drain chicken. Cut into bite-size chunks. Stir together the egg whites and the corn starch and mix in the chicken pieces. Mix together the bread crumbs with the salt and sesame. Dredge the chicken pieces in the crumbs to coat well and arrange so they are not touching on a nonstick jellyroll pan or baking sheet, either sprayed with cooking spray. Bake in Preheated 350 degree F oven until browned and chicken is done (clear juices and white through and through), about 20 minutes. This step can be done in advance with the chicken kept warm in a 215 degree F oven.
Heat the safflower oil in non stick skillet or wok over medium high heat and stir in garlic and onion. Stir fry until brown, reduce heat and stir in soy sauce, marmalade and vinegar. Stir until mixture begins to bubble and simmer. Stir in chicken to glaze pieces well but be gentle so crust stays on chicken. (Alternatively, you can pour the glaze over the chicken pieces while still on the tray.) Arrange chicken over bed of sprouts arranged on serving platter. Sprinkle with scallions.
Serves 4 to 6.
Source: greatdayamerica.com
3 skinless boneless chicken breasts, trimmed of fat
6 egg whites, slightly beaten
1 teaspoon cornstarch
3 cups unseasoned bread crumbs
3 tablespoons sesame seeds
1 teaspoon salt cooking spray
1 teaspoon safflower oil
2 tablespoons fresh minced garlic
1 cup minced white onion
1 teaspoon soy sauce or Bragg's aminos
3 cups orange marmalade
1 tablespoon seasoned rice vinegar
1 pound fresh bean sprouts, rinsed and drained
1 bunch scallions, chopped
Rinse and drain chicken. Cut into bite-size chunks. Stir together the egg whites and the corn starch and mix in the chicken pieces. Mix together the bread crumbs with the salt and sesame. Dredge the chicken pieces in the crumbs to coat well and arrange so they are not touching on a nonstick jellyroll pan or baking sheet, either sprayed with cooking spray. Bake in Preheated 350 degree F oven until browned and chicken is done (clear juices and white through and through), about 20 minutes. This step can be done in advance with the chicken kept warm in a 215 degree F oven.
Heat the safflower oil in non stick skillet or wok over medium high heat and stir in garlic and onion. Stir fry until brown, reduce heat and stir in soy sauce, marmalade and vinegar. Stir until mixture begins to bubble and simmer. Stir in chicken to glaze pieces well but be gentle so crust stays on chicken. (Alternatively, you can pour the glaze over the chicken pieces while still on the tray.) Arrange chicken over bed of sprouts arranged on serving platter. Sprinkle with scallions.
Serves 4 to 6.