Healthy General Tso’s Chicken Recipe
This Healthy General Tso’s Chicken recipe offers a delightful twist on a classic favorite, showcasing tender chicken thighs in a flavorful, healthier sauce that perfectly balances sweet, savory, and spicy notes. With a few simple ingredients and a straightforward cooking method, this dish serves as a perfect appetizer or main course, especially when paired with sides like burnt garlic chicken fried rice and stir-fried broccoli.
Ingredients
| Ingredient | Quantity |
|---|---|
| Chicken thighs (boneless, skinless) | 500 grams |
| Egg whites | 2 |
| Baking soda | 1/4 teaspoon |
| Soy sauce | 4 teaspoons (2 + 2 for sauce) |
| Rolled oats or instant oats | 120 grams (80 + 40 for coating) |
| Sunflower oil (Saffola Active) | 2 teaspoons |
| Sesame seeds (til seeds) | 2 teaspoons |
| Spring onion greens (finely chopped) | 4 (for garnish) |
| Garlic (finely chopped) | 4 cloves |
| Ginger (finely chopped) | 2 teaspoons |
| Fresh red chilies (finely chopped) | 3 |
| Rice vinegar | 2 tablespoons |
| Palm sugar | 2 tablespoons |
| Water | 1 cup |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~300 |
| Protein | ~30g |
| Carbohydrates | ~20g |
| Dietary Fiber | ~4g |
| Total Fat | ~12g |
| Saturated Fat | ~2g |
| Sodium | ~400mg |
Preparation
-
Marinate the Chicken:
Begin by whisking together the egg whites, soy sauce, and 80 grams of rolled oats in a mixing bowl. Once combined, add the chicken thighs, ensuring they are well-coated. Allow the mixture to marinate for approximately 20 minutes to enhance the flavor. -
-
Prepare the Baking Dish:
Preheat your oven to 190°C (375°F). While the oven is heating, grease a baking dish with cooking spray to prevent sticking. Arrange the marinated chicken in the dish, pouring any remaining marinade over the top. Drizzle with sunflower oil. -
Bake the Chicken:
Place the baking dish in the preheated oven and bake uncovered for about 25 to 35 minutes, or until the juices from the chicken run clear and the exterior is golden and crisp. This should take around 10 minutes for optimal crispiness. Once done, remove the chicken from the oven and set aside. -
Prepare the Sauce:
In a separate bowl, whisk together the soy sauce, palm sugar, rice vinegar, chopped chilies, and the remaining 40 grams of oats. Add 1 cup of water to this mixture and whisk until well combined. Set the sauce aside for later use. -
Stir-Fry the Ingredients:
Heat a teaspoon of oil in a wok or large skillet over high heat. Add the sesame seeds, finely chopped ginger, garlic, and spring onion greens. Sauté these ingredients for a few seconds until fragrant. Then, pour in the prepared oat sauce and the baked chicken, tossing everything together on high heat for about 4 to 5 minutes. This step allows the chicken to absorb the flavors of the sauce. -
Final Touches:
After tossing, taste the dish and adjust the seasoning with salt or additional spices as necessary.
Serving Suggestions
Serve your Healthy General Tso’s Chicken immediately, garnished with additional spring onion greens for a pop of color and freshness. This dish pairs wonderfully with Burnt Garlic Chicken Fried Rice and a side of Stir-Fried Broccoli for a complete meal that’s sure to impress family and friends at lunch or dinner.
Conclusion
This Healthy General Tso’s Chicken is not only a healthier alternative to the traditional recipe, but it also offers rich flavors and textures that everyone will enjoy. Embrace the deliciousness and serve it at your next gathering to impress your guests with a guilt-free yet indulgent dish that exemplifies the essence of modern Chinese cuisine.
