Cooking Done Light

Rebecca was looking for a low-calorie version of one of America’s favorite “take-out” foods — General Tsao’s Chicken.

I have to tell you all that I was shocked to find out that the typical take-out dish that you would get from pretty much any restaurant, has between 875 and 1200 calories!!! I knew the number was high, but I was actually quite surprised to find out that it was that high!

Since I share Rebecca’s love for this particular dish, (and have banned myself from ordering it ever again, after seeing those numbers!) I was really looking forward to redoing the recipe. I have spent the majority of the week so far trying to get this dish to have just the right balance of flavors – and I think this one comes pretty darn close to the traditional! I hope that it is just what Rebecca had in mind – and I hope that you all enjoy it.

1 pound boneless skinless chicken breasts

4 tablespoon tomato paste, mixed with 4 tablespoon water until smooth

1 tablespoon rice vinegar

1 tablespoon cornstarch

1 egg white

1 tablespoon dry sherry (optional)

1 tablespoon light, low sodium soy sauce

1 teaspoon sesame oil or canola oil

1 teaspoon sugar

1/4 teaspoon red pepper flakes

1/4 teaspoon salt

1/4 teaspoon white pepper

2 tablespoons sesame, or peanut oil

1 (1-inch piece) fresh ginger, peeled and minced

1 clove garlic, minced

1 small green bell pepper, seeded and sliced into strips (optional)

3-4 green onions (including the green tops) cut into 1 inch pieces

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Cut the chicken breasts into 1/4-inch-wide strips and then combine the chicken strips and cornstarch in a large bowl.

Add the egg white, stir well to combine, and set aside.

Combine the tomato/water mixture, sherry, soy sauce, 1 teaspoon oil, sugar, red pepper flakes, salt and white pepper in a cup and set aside.

Heat a wok (or large skillet) over high heat for about 1 minute (or until hot). Drizzle the 2 tablespoons oil into the wok and heat for just 3-5 seconds. Add the chicken to the hot wok and stir-fry until the chicken is no longer pink in the center (about 4-5 minutes). Remove the chicken and set aside.

Reduce the heat to medium and add the ginger and garlic and stir-fry for about 30 seconds. Add the green bell pepper, if using, and half of the green onions; stir-fry for 1 minute.

Return the chicken to the wok. Add the tomato-sherry mixture; stir-fry until well mixed and heated through.  Serve warm with brown rice and steamed broccoli with the remaining green onions sprinkled on top.

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Makes 4 servings. Per serving: 231 calories, 9 g total fat,1 g saturated fat, 0 g trans fat, 7 g carbohydrates, 2 g fiber, less than 1 g added sugar, 28 g protein, 254 mg sodium (this will vary depending on soy sauce used), 66mg cholesterol.