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Joy's Low-Calorie General Tso's Chicken
"General Joy's Chicken" by Joy Bauer in "From Junk Food to Joy Food"
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Rating:
3.9142857 (35 rated)
Cook time:
Prep time:
Servings:
4

Whip up my slim-style version of this Chinese takeout dish and dig in without any regret or guilt!

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Ingredients

  • Marinated Chicken

    • 1 egg white
    • 2 tablespoons reduced-sodium soy sauce
    • 2 tablespoons Chinese rice wine or dry sherry
    • 1½ pounds boneless skinless chicken breasts, cut into 1-inch chunks
  • Sauce

    • 3/4 cup 100 percent no-sugar added pineapple juice
    • 3 tablespoons reduced-sodium soy sauce
    • 1 tablespoon Chinese rice wine or dry sherry
    • 3 tablespoons low-sodium chicken broth
    • 1 teaspoon toasted sesame seed oil
    • 3/4 teaspoon garlic powder
    • 3/4 teaspoon ginger
    • 1/4 teaspoon red pepper flakes
    • 1 tablespoon cornstarch or arrowroot flour (see note)
    • 6 scallions, white and light green parts, thinly sliced
    • 1 tablespoon sesame seeds (optional)

Preparation

For the Marinated Chicken:

In a medium bowl, add the egg white, soy sauce and rice wine. Whisk to combine.

Add the chicken and stir so the marinade evenly coats each piece. Cover the bowl with plastic wrap (or place in zip-top bag) and place it in the refrigerator to marinate for at least 30 minutes or overnight.

For the Sauce:

In a small pan, heat the pineapple juice over high heat until it comes to a boil. Reduce the heat to low and simmer the juice until it reduces to about ¼ cup and has thickened, about 7 minutes.

Remove the pan from the heat and let it cool.

After the pan and juice are completely cooled, mix in the soy sauce, rice wine, chicken broth, sesame oil, garlic powder, ginger, red pepper flakes and cornstarch. (If the pineapple juice is still hot, the cornstarch may clump.) Whisk together so the cornstarch is fully incorporated. Set aside.

Spray a large skillet with nonstick oil spray. Pour the chicken and leftover marinade into the skillet and cook over medium-high heat until the chicken pieces are done, about 7 minutes. Drain off any excess liquid. Pour the prepared sauce into the skillet with chicken and sauté for a few minutes, until the sauce starts to thicken.

Serve immediately, garnished with the scallions and sesame seeds, if desired.

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