General Tso's Chicken, A Healthy Choice

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I found this recipe and decided to give it a try. I tweeked it a little. This recipe uses white meat instead of dark meat. The chicken is coated with Kellogs Cornflakes to give an ultra-crisp exterior. After chicken pieces was dipped in flour and egg whites, they were coated with cornflake crumbs and baked on a wire rack. The sauce was made from soy sauce, hoisin sauce, balsamic vinegar, ginger, cornstarch, apricot jam, and garlic. Prepared in 35 Min.

GENERAL TSO'S CHICKEN, A HEALTHY CHOICE

Posted by Daddy Roy on Jan, 16 2013 3,402 Views

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INGREDIENTS

General Items

1 - 8 Oz Can of Pam Original Cooking Spray
1/4 Cup of Gold Medal All-Purpose Flour
3 Large Egg Whites
5 Cups (5 ounces) Kellogg's Corn Flakes Cereal, finely crushed (To crush the cornflakes, place them inside a zipper-lock bag and use a rolling pin or the bottom of a large skillet to break them into fine crumbs)
1 1/2 Lbs of Chef's Choice Boneless Skinless Chicken Breasts (Trimmed of all visible fat, cut into 1-inch pieces)
1 2/3 Cups Water
1/3 Cup of Kikkoman Less Sodium Soy Sauce
1/4 Cup of Smucker's Apricot Preserves
3 Tablespoons of Kikkoman Hoisin Sauce
2 Tablespoons of Argo 100% Pure Corn Starch
1 Tablespoon of Alessi Orange Blossom Honey Balsamic Vinegar
2 Teaspoons of Mazola 100% Pure Canola Oil
4 Garlic Cloves (minced)
1 Tablespoon Grated Fresh Ginger
1/4 Teaspoon of McCormick Crushed Red Pepper Flakes

DIRECTIONS

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 oil spray. Spread flour into shallow dish. Whisk egg whites until foamy in second shallow dish. Spread Corn Flakes crumbs into third shallow dish. Pat chicken dry with paper towels. Working in batches, dredge chicken in flour, dip in egg whites, then coat with Corn Flakes, pressing gently to adhere; lay on prepared wire rack.
Spray chicken with oil spray. Bake until chicken registers 160 degrees and coating is brown and crisp, 12 to 15 minutes.
Meanwhile, whisk water, soy sauce, apricot jam, hoisin, cornstarch, and vinegar together in bowl. 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.
When chicken is cooked, return sauce to simmer over medium-low heat. Add cooked chicken and toss to coat. Serve.

Special Notes: The author of the recipe indicated the following nutritional information:
Per serving: Cal 490, Fat 8g, Sat Fat 1.5g, Chol 110mg, Carb 62g, Protein 44g, Fiber 2g, Sodium 1410mg