Healthier General Tso's
It's sweet, it's just a little spicy and it's real saucy. Sauce just makes everything better.
Foto: Half Baked Harvest
Ingredients
- 1/4 cup whole wheat flour
- 2 cups panko bread crumbs (If you can find whole wheat (buy those))
- 1/2 cup low-fat buttermilk
- 1 1/2 pound boneless skinless chicken breast (cut into small bite size pieces)
- 1 2/3 cups water
- 1/3 cup low-sodium soy sauce
- 1/4 cup jam (I used raspberry (but recommend apricot or peach))
- 1/4 cup ketchup
- 3 tablespoons hoisin sauce
- 2 tablespoons cornstarch
- 1 tablespoon balsamic vinegar
- 2 teaspoons sesame oil
- 4 cloves garlic (grated)
- 1 tablespoon grated fresh ginger
- 2 teaspoons chili paste (or you can use 1 teaspoon crushed red pepper)
- green onions (for garnish)
- toasted sesame seed (for garnish)
- white or brown rice (for serving)
Steps
-
Preheat the oven to 475 degrees. Line a baking sheet with a wire rack or if you do not have a wire rack line with parchment, tin foil or a Silpat. Spray with cooking spray or oil with olive oil.
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In three separate shallow bowls place the whole wheat flour, panko bread crumbs and buttermilk. Working in batches, dredge chicken in flour, dip in buttermilk, then coat with the panko bread crumbs, pressing them into the chicken. Lay on prepared baking sheet. Spray chicken with cooking spray. Bake until the chicken and coating is brown and crisp, about 15 minutes (10 if you cut your chicken really small).
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Meanwhile, whisk water, soy sauce, jam, ketchup, hoisin, corn-starch, and vinegar together in bowl. Heat sesame oil in a large skillet with sides over medium heat until shimmering. Add garlic, ginger, and chili paste. Cook until fragrant, about 1 minute. Whisk in soy sauce mixture, bring to simmer, and cook until thickened, about 2 minutes. Return the chicken to the sauce and heat until just warmed through.
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Serve with rice, green onions, sesame seeds and steamed broccoli if desired.
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Slightly adapted from Pinch Of Yum.
Nutrition Facts (per serving)
Macronutrients
*DV = Daily Value based on a 2,000 calorie diet
💰 Cost Estimate
📋 Price Breakdown (6% ingredients detected)
| Ingredient | Amount | Unit Price | Subtotal |
|---|---|---|---|
| whole wheat flour | 0.25 cup | - | - |
| panko bread crumbs | 2 cups | - | - |
| low-fat buttermilk | 0.5 cup | - | - |
| boneless skinless chicken breast | 0.5 pound | - | - |
| water | 0.3333333333333333 cups | - | - |
| low-sodium soy sauce | 0.3333333333333333 cup | - | - |
| jam | 0.25 cup | Rp 20.000/200g | Rp 5.925 |
| ketchup | 0.25 cup | - | - |
| hoisin sauce | 3 tablespoons | - | - |
| cornstarch | 2 tablespoons | - | - |
| balsamic vinegar | 1 tablespoon | - | - |
| sesame oil | 2 teaspoons | - | - |
| garlic | 4 cloves | - | - |
| grated fresh ginger | 1 tablespoon | - | - |
| chili paste | 2 teaspoons | - | - |
| green onions | - | - | - |
| toasted sesame seed | - | - | - |
| white or brown rice | - | - | - |
*Estimated market prices, may vary by region
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