Baked General Tso's Chicken Recipe
Ingredients
- 1 lb boneless skinless chicken breasts - cut into strips
- ½ cup liquid egg substitute
- ½ cup whole wheat flour
- 1 tsp salt
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1 tsp paprika
- 1 tsp fresh ginger - minced
- ¼ cup soy sauce
- ¼ cup vinegar
- 1 tbsp sesame oil
- 2 tbsp chili sauce
- 3 cloves garlic - minced
- 2 tbsp brown sugar
- 1 tsp cornstarch
Instructions
- Preheat oven to 375 degrees. Line a baking sheet with parchment paper and mist with nonfat cooking spray.
- In a small bowl, mix together the flour, salt, paprika, garlic powder, and onion powder.
- Dip chicken strips in liquid egg substitute, shake off excess and lightly coat in flour. Place chicken strips on a baking sheet and lightly mist them with an olive oil mister, or more non-fat cooking spray.
- Bake chicken in the oven for about 30 min, turning over once halfway through cooking time. Remove from oven and let cool for 10 minutes.
- While chicken is cooking, combine soy sauce, vinegar, minced garlic, minced ginger, sugar, chili sauce, and sesame oil in a small saucepan set over medium heat.
- Once the sauce has begun to lightly simmer, mix cornstarch and I tsp water in a small cup and then pour it into the sauce.
- Continue to cook, stirring regularly, until the sauce has thickened up a bit, about 3-5 more minutes. If the sauce remains runny, add in some additional cornstarch, tsp by tsp. Another tsp or two will not affect the Points value.
- Toss the cooked chicken pieces with the sauce and serve immediately.
Nutrition
Serving: 1 cupCalories: 233 kcal (12%)Carbohydrates: 13 g (4%)Protein: 29 g (58%)Fat: 5 g (8%)Fiber: 1 g (4%)