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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 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4
Calories 492kcal
Author Julie Wampler

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.

Nutrition

Serving: 1serving | Calories: 492kcal | Carbohydrates: 63g | Protein: 41g | Fat: 7g | Fiber: 2g | Sugar: 19g