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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 206.3
  • Total Fat: 5.6 g
  • Cholesterol: 16.4 mg
  • Sodium: 647.1 mg
  • Total Carbs: 28.5 g
  • Dietary Fiber: 3.6 g
  • Protein: 11.6 g

View full nutritional breakdown of Healthy General Tso's Chicken Stir Fry calories by ingredient
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Healthy General Tso's Chicken Stir Fry

Submitted by: FETZEJ25
Healthy General Tso's Chicken Stir Fry

Introduction

General Tso's is a BIG no no when it comes to Chinese food..... but I love it so. I found the sauce in the ethnic aisle and am hooked. When you cook it at home, the calories and fat are cut by almost 3/4! Add any veggies you like. Keep or omit the spaghetti(lo mein). Iron Chef also makes a great General Tso's sauce, but Trader Joe's(trader mings) is about $1 cheaper.
This is the easiest meal for the family- 20 minutes max for prep and cook- and most of that time is to simmer away.
General Tso's is a BIG no no when it comes to Chinese food..... but I love it so. I found the sauce in the ethnic aisle and am hooked. When you cook it at home, the calories and fat are cut by almost 3/4! Add any veggies you like. Keep or omit the spaghetti(lo mein). Iron Chef also makes a great General Tso's sauce, but Trader Joe's(trader mings) is about $1 cheaper.
This is the easiest meal for the family- 20 minutes max for prep and cook- and most of that time is to simmer away.

Number of Servings: 3

Ingredients

    1/2 cup Whole Wheat Spaghetti
    1 cup frozen 3 pepper blend (red/yellow/green)
    1 cup frozen Cut Green Beans
    3 ounces Chicken Breast, no skin
    1 cup Mushrooms, canned (or fresh)
    1 tbsp Extra Virgin Olive Oil
    1/4 cup + 2 tbsp Trader Joe’s General Tso Sauce

Directions

Prepare by bring un-salted water to boil for the pasta. (this dish has plenty of sodium- don't add it to the water).

You should have taken all frozen veggies out to thaw- but can easily pop them in the microwave for a 40 seconds or so to warm them up. If you attempt to thaw them while cooking, they'll add too much water to the dish.

Slice the chicken breast as if to butterfly - in to 2 pieces; cut the chicken in to 1 inch pieces from there. Heat the olive oil over med heat in a good skillet (or wok). By then the water should be boiling- put in your pasta and set timer for 8 minutes.

Saute the chicken in the hot oil until brown- about 5 minutes. Remove the chicken to a bowl but try to retain the oil in the pan. Add the thawed and drained veggies to the hot pan- saute for 3 minutes on med-high heat.

By then the pasta will be done- reserve about 1/2 cup of pasta water, and drain the rest of the pasta. Combine the chicken with the veggies and reduce heat to simmer. Add the General Tso's sauce and stir- add the pasta and mix well.

Cover and simmer for the remaining 5 minutes.

Double the portions for a larger meal; add any veggies you want, only, you may have to increase the sauce amount. Water chestnuts, spouts, celery, broccoli always favorites. Play with the textures and tastes.

Number of Servings: 3

Recipe submitted by SparkPeople user FETZEJ25.






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