Skinny General Tso Chicken

Enjoy this remarkably lightened up version of General Tso’s Chicken! You’ll find yourself craving this homemade, crispy chicken dish, complete with a sticky, savory, and perfectly balanced sauce, far more than any greasy takeout alternative. This recipe is designed to deliver maximum flavor with minimal fat and calories, making it an ideal choice for a healthy weeknight dinner that doesn’t compromise on the authentic taste of Chinese cuisine.

For the Crispy Chicken:

• Vegetable oil spray
• ¼ cup (31 g) all-purpose flour (for a light dredge)
• 3 large egg whites (helps the coating adhere without excess fat)
• 5 cups (140 g) Kellogg’s Corn Flakes cereal, finely crushed (our secret to a super crispy, baked crust!)
• 1 ½ pounds (680 g) boneless skinless chicken breasts, trimmed of all visible fat, cut into 1-inch pieces (lean protein base)

For the General Tso’s Sauce:

• 1 ⅔ cups (394 ml) water
• ⅓ cup (79 ml) low sodium soy sauce (to control sodium content)
• ¼ cup (59 g) apricot jam (adds a lovely fruity sweetness and glazy texture)
• 3 tablespoon hoisin sauce (for depth of flavor and traditional Chinese taste)
• 2 tablespoon cornstarch (our thickening agent for that perfect sticky sauce)
• 1 tablespoon balsamic vinegar (adds a tangy complexity)
• 2 teaspoon canola oil (for sautéing aromatics)
• 4 cloves garlic, minced (essential aromatic for Chinese cooking)
• 1 tablespoon grated fresh ginger (adds a zesty, pungent kick)
• ¼ teaspoon red pepper flakes (for that characteristic spicy warmth, adjust to your liking)

The combination of these carefully selected ingredients ensures a vibrant, well-rounded flavor profile for the General Tso’s sauce, while the cornflake crust provides an irresistible crunch without deep-frying. Each component plays a vital role in recreating the beloved takeout experience in a much healthier form.

• Prepare Your Baking Setup: Adjust your oven rack to the upper-middle position, then preheat the oven to 475 °F (246 °C). This high temperature is key to achieving a crispy crust quickly. Line a large rimmed baking sheet with aluminum foil for easy cleanup, then place a wire rack on top. Lightly spray the wire rack with vegetable oil spray to prevent sticking and promote even crisping. This setup simulates the effect of frying without the excess oil.

• Dredge the Chicken: Prepare your breading station. Spread the all-purpose flour evenly into one shallow dish. In a second shallow dish, whisk the large egg whites until they are light and foamy. In a third shallow dish, spread the finely crushed Kellogg’s Corn Flakes cereal. Pat your boneless, skinless chicken breasts completely dry with paper towels; this step is crucial for ensuring the coating adheres well and becomes extra crispy. Working in small batches, dredge each piece of chicken first in the flour, shaking off any excess. Then, dip it into the foamy egg whites, allowing any extra to drip off. Finally, coat the chicken thoroughly with the crushed cornflakes, pressing gently to ensure an even and firm adherence. Arrange the coated chicken pieces in a single layer on your prepared wire rack, ensuring there’s a little space between each piece for optimal crispiness.

• Bake the Chicken: Lightly spray the tops of the coated chicken pieces with vegetable oil spray. This extra step helps achieve that beautiful golden-brown color and contributes to the crispy texture we’re aiming for. Transfer the baking sheet to the preheated oven and bake for approximately 12-15 minutes, or until the chicken registers an internal temperature of 165 °F (74 °C) with a meat thermometer and the cornflake coating is perfectly brown and crisp. Cooking time may vary slightly depending on your oven and chicken piece size, so keep an eye on it.

• Prepare the Sauce Base: While the chicken bakes, prepare the flavorful General Tso’s sauce. In a medium bowl, whisk together the water, low sodium soy sauce, apricot jam, hoisin sauce, cornstarch, and balsamic vinegar until the mixture is smooth and the cornstarch is fully dissolved. The apricot jam is a key ingredient here, lending a natural sweetness and glossy finish that complements the savory and tangy notes of the other ingredients. Set this mixture aside.

• Cook the Aromatics and Thicken Sauce: Heat the canola oil in a 12-inch skillet over medium heat until it begins to shimmer. Add the minced garlic, grated fresh ginger, and red pepper flakes to the hot oil. Sauté these aromatics for about 1 minute, stirring constantly, until they become incredibly fragrant. Be careful not to burn the garlic. Once fragrant, whisk in the reserved soy sauce mixture. Bring the sauce to a gentle simmer, stirring continuously, and cook for approximately 2 minutes, or until it has thickened to a beautiful, glossy consistency that coats the back of a spoon. Remove the skillet from the heat, cover it, and keep the sauce warm until your chicken is ready.

• Combine and Serve: Once the chicken is fully cooked and crispy, return the skillet with the sauce to medium-low heat to bring it back to a gentle simmer. Add the baked crispy chicken pieces to the simmering sauce. Using a spatula or tongs, gently toss the chicken to ensure every piece is thoroughly coated with the rich, sticky General Tso’s sauce. Serve your Lightened Up General Tso’s Chicken immediately over freshly steamed white or brown rice for a complete and satisfying meal. For an added touch, garnish with chopped green onions or a sprinkle of sesame seeds.

This fantastic recipe is a testament to mindful eating without sacrificing enjoyment. The unique use of crushed cornflakes for breading and baking instead of deep-frying significantly reduces the fat content, while the apricot jam offers a natural sweetness that balances the savory and spicy elements of the sauce. This “fake-out” General Tso’s is not only healthier but often tastes fresher and more vibrant than its takeout counterpart, making it a perfect addition to your weekly meal rotation. Feel free to adjust the red pepper flakes to suit your preferred spice level.

Source: Comfort Food Makeovers, America’s Test Kitchen

Nutrition