Kitchen Classroom

On Sunday evening Dusty and I decided to prepare General Tso’s Chicken from an America’s Test Kitchen Recipe we found online.  This recipe cuts the 900 calories in the traditional dish by more than half and the fat from 45 grams to just 8!  Incredible, right?!  Here’s the recipe and some photos to document our experience.

General Tso’s Chicken

Cooking spray 3 tablespoons hoisin sauce
1/4 cup all-purpose flour 2 tablespoons cornstarch
3 large egg whites 1 tablespoon balsamic vinegar
5 cups (5 ounces) corn flakes, finely crushed 2 teaspoons canola oil
1  and 1/2 lb. boneless, skinless chicken breasts, trimmed of all visible fat, cut into 1-inch pieces 4 garlic cloves, minced
1  2/3 cup water 1 tablespoon grated fresh ginger
1/3 cup low-sodium soy sauce 1/4 teaspoon red pepper flakes
1/4 cup apricot jam  
  1. Adjust oven rack to upper-middle position and heat oven to 475 degrees.  Line rimmed baking sheet with aluminum foil, top with wire rack, and spray rack with cooking spray.
  2. Place flour in shallow dish. 
  3. Whisk egg whites until foamy in second shallow dish.
  4. Place corn flake crumbs in third shallow dish.
  5. Pat chicken dry with paper towels.  Working in batches, dredge chicken in flour, dip in egg whites, then coat with corn flake, pressing gently to adhere; lay on prepared wire rack.
  6. Spray chicken with cooking spray.  Bake until chicken registers 160 degrees and coating is brown and crisp, 12 to 15 minutes.
  7. Meanwhile, whisk water, soy sauce, apricot jam, hoisin, cornstarch, and vinegar together in bowl. 
  8. Heat oil in 12-inch skillet over medium heat until shimmering.  Add garlic, ginger, and pepper flakes and cook until fragrant, about 1 minute.  Whisk in soy sauce mixture, bring to simmer, and cook until thickened, about 2 minutes.  Remove from heat, cover and keep warm.
  9. When chicken is cooked, return sauce to simmer over medium-low heat.  Add cooked chicken and toss gently to coat.  Serve.

Per serving:  Cal 490, Fat 8g, Sat Fat 1.5g, Chol 110mg, Carb 62g, Protein 44g, Fiber 2g, Sodium 1410mg

The chicken was delicious and so fast and easy to prepare!  This recipe is a keeper.  For more healthier versions of the recipes you love, check out http://www.americastestkitchen.com/

When was the last time you tried a new recipe?  This little cooking adventure allowed me to use my skills in recipe interpretation, recipe arithmetic (we reduced the recipe by half), and nutrition.  To keep your FACS skills sharp, look for opportunities to put them into action every day!

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