My dad is a meat-and-potatoes kind of guy. He likes his food heavy on the protein, fairly plain, and with sauce. So I assumed that this WeightWatchers recipe for General Tso’s Chicken, which my mom frequently cooks for my dad, would be standard stir-fry fare. I was both right and wrong, in the end. It may be standard, but it’s quality standard.
One nice aspect of this recipe is that it is a good way to make use of small bits of vegetables left over from other recipes. I had small amounts of the following veggies on hand: red bell pepper, sugar snaps, broccoli, and bamboo shoots. I simply tossed them into the wok and instantly upped the nutrient power of the dish.
The sauce is the big draw of this recipe (which explains why my sauce-loving Dad loves it so much). It thickens up nicely while cooking and clings to the chicken and vegetables, thereby providing lots of flavor in each bite. The recipe earned itself a strong 3.5 stars.
General Tso’s Chicken
¾ cup canned chicken broth, reduced-sodium
1½ TB cornstarch
2 TB sugar
2 TB low-sodium soy sauce
1 TB white wine vinegar
½ tsp ground ginger
2 tsp peanut oil
2 medium scallions, chopped
2 medium cloves garlic, minced
½ tsp red pepper flakes, or 1 dried chili pepper, minced
1 lb uncooked boneless skinless chicken breast, cut into 2-inch pieces
2 cups cooked white or brown rice, kept hot
assorted fresh vegetables (optional)
small can water chestnuts, drained (optional)
1. Whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
2. Heat oil in a wok or large skillet over medium to medium-high heat. Add scallions, garlic, red pepper flakes and any other vegetables you might be using; cook, stirring frequently, 2-5 minutes or until tender. Add chicken; saute until browned all over, about 5 minutes.
3. Add reserved sauce (and water chestnuts, if desired) to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
4. Serve chicken over rice.
Yield: 4 servings (serving size: 1 cup chicken mixture and ½ cup rice). Per serving, 8 PointsPlus.