(Almost) General Tso's Chicken

Sweet and spicy. This dish is usually made with battered and deep-fried chicken thighs bathed in a glossy sauce flavored with ginger, garlic, soy sauce, chilies--and lots of sugar. This chicken breast version is breaded and baked until crisp, then tossed with a reasonable version of Tso's sauce that is low in fat and contains no sugar but is still sweet.

(Adapted from "Now Eat This!")


Ingredients:

- 1 cup (whole-wheat) flour
- 2 cups (whole-wheat) panko breadcrumbs
- 4 egg whites
- 12 oz boneless, skinless chicken breasts, cut into 1-inch cubes
- 4 cups broccoli florets
- 3/4 cup low-cal, low ft Asian sauce
- 3 packets no-cal sweetener (such as Splenda)
- 3 tbs rice vinegar
- 2 tsp chili garlic sauce
- 2 tbs sesame seeds, toasted (or you can buy an already toasted shaker of them and shake away)

Instructions:

1. Preheat oven to 450. Place wire rack on foil-lined baking sheet. Set aside.

2. Put flour, panko, and egg whites (lightly whipped) into three separate shallow dishes. Dredge the chicken in the flour (shake off any excess). Add chicken to egg whites and toss to coat completely. Then add chicken, a few pieces at a time, to panko and toss to coat completely. You may need to work in batches for this.

3. Spread chicken on wire rack. Bake until breading is golden and crispy and c hicken is cooked through, about 10min.

4. Meanwhile, place broccoli florets in a microwave-safe dish, and cover with plastic wrap. Cook on high until tender, about 4 min. Keep covered until ready to serve.

5. In a large bowl, combine sauce, "sugar," rice vinegar, and chili garlic sauce. Add the cooked chicken and toss gently until chicken is evenly coated.

6. Sprinkle sesame seeds over the chicken and serve with the steamed broccoli.

Serves 4
Calories: 310
Fat: 5.6