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Lightened Up General Tso’s Chicken

AS AN AMAZON ASSOCIATE I EARN FROM QUALIFYING PURCHASES
Take-Out, Fake-Out: Lightened Up General Tso Chicken from www.tablefortwoblog.com

It’s so hard sometimes to pick and choose what to post on certain days. Thankfully I have you all on Facebook to help me out :) You guys were clearly craving the take-out, fake-out over the cookies I had wanted to post! Ask and you shall receive! This lightened up version comes from the book I talked about last week, Comfort Food Makeovers by America’s Test Kitchen. The numbers on this dish before ATK’s makeover was crazy! 910 calories, 45 grams of fat, and 5 grams of saturated fat. After? 490 calories, 8 grams of fat, and 1.5 grams of saturated fat. What a difference, huh?!

So, speaking of my Facebook page..let’s just say, when it rains, it POURS. Did any of you follow along with what happened last night? I’m sure 95% of you received that Pinterest email about my Holy Yum Chicken. What a bunch of drama. I seriously have the best fans and readers. You all came up to bat for me with the negative comments and messages. I can’t thank you enough for understanding and realizing this was all beyond my control.

It really irks me that people jump to conclusions and have their own assumptions about everything without getting the facts first. Ever heard that quote, “be kind; for everyone you meet is fighting a hard battle.” ? Well, so many people don’t really know what’s going on in my PERSONAL life and to add what happened yesterday on top of it, just really put me to the tipping point. Seriously, newsflash: this isn’t the end of the world. There are countless of tragedies going on in the world right now (re: OK tornadoes, wars, etc.) and for people to freak out at me over a recipe?! Really people, perspective…

Anyway, I hope you enjoy the recipe below. It’s become one of Jason & I’s favorite! :)

Lightened Up General Tso's Chicken

Enjoy this lightened up version of General Tso's Chicken! You'll love this way more than the takeout version!
Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins
Servings (adjustable, but please note that results, timing, and cookware may vary when adjusting servings): 4
Calories: 492kcal
Author: Julie Chiou

Ingredients

  • Vegetable oil spray
  • 1/4 cup all-purpose flour
  • 3 large egg whites
  • 5 cups Kellogg's Corn Flakes cereal, finely crushed
  • 1 1/2 pounds boneless skinless, chicken breasts, trimmed of all visible fat, cut into 1-inch pieces
  • 1 2/3 cups water
  • 1/3 cup low sodium soy sauce
  • 1/4 cup apricot jam
  • 3 tbsp hoisin sauce
  • 2 tbsp cornstarch
  • 1 tbsp balsamic vinegar
  • 2 tsp canola oil
  • 4 cloves garlic, minced
  • 1 tbsp grated fresh ginger
  • 1/4 tsp red pepper flakes

Instructions

  • 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, about 12-15 minutes.
  • Meanwhile, whisk water, soy sauce, apricot jam, hoisin, cornstarch, and vinegar together in a bowl. Heat oil in a 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 with steamed white or brown rice.

Notes

Source: Comfort Food Makeovers, America's Test Kitchen
Nutrition Facts
Lightened Up General Tso's Chicken
Amount Per Serving (1 serving)
Calories 492 Calories from Fat 63
% Daily Value*
Fat 7g11%
Carbohydrates 63g21%
Fiber 2g8%
Sugar 19g21%
Protein 41g82%
* Percent Daily Values are based on a 2000 calorie diet.
*Nutrition facts are an estimate and not guaranteed to be accurate.
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Recipe Rating




C. Mitchell

Sunday 15th of April 2018

I just wanted to express to you my agreement on how people are so eager to be combative, judgemental & hateful. Its not just here on your blog- ( as I'm sure I am not telling you anything you don't already know ), its all over social media. Really disturbing how quick folks get angry & lash out these days.

Anyway, thanks for sharing your recipe & goodluck to you! ?

Julie

Monday 16th of April 2018

Thank you so much for your support!

Scott

Tuesday 9th of January 2018

Is the oven temp 475?! I have made this great recipe many times and don’t recall it being that hot. Thanks!

Julie

Wednesday 10th of January 2018

Yep, it has always been 475! I even double-checked the cookbook just now.

Lo

Monday 8th of August 2016

how many servings does this yield? i can't wait to try this!

Julie

Monday 8th of August 2016

4. Enjoy!

Barb Karr

Tuesday 2nd of August 2016

You mentioned an oil spray in this recipe. I am new to your recipes. Could you explain what you mean by an oil spray.I want this recipe desperately. It seems I want 80% of your recipes desperately!!Love your blogs.And food recipes.

Julie

Tuesday 2nd of August 2016

Something like nonstick cooking spray. Like PAM :)

Bennie

Sunday 27th of March 2016

I made this recipe and sorry to say it didn't taste all that great. I had hoped it would be terrific but just didn't have the oomph that the first GeneralTso's dish had when I first tried it years ago. I wasn't thrilled with the corn flakes so perhaps I should sub out some corn meal next time instead? And the apricot jam just didn't make it sweet enough as I like it to be so I know next time to add honey and brown sugar to it. The garlic and ginger was on the money but the sweet factor wasn't what I expected. Thanks for trying though I'm a tough nut to crack. :)

Julie

Monday 28th of March 2016

Thanks for the feedback! Sorry you didn't enjoy it.