Healthy General Tso's Chicken Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
1/2 cup Whole Wheat Spaghetti1 cup frozen 3 pepper blend (red/yellow/green) 1 cup frozen Cut Green Beans3 ounces Chicken Breast, no skin1 cup Mushrooms, canned (or fresh)1 tbsp Extra Virgin Olive Oil1/4 cup + 2 tbsp Trader Joe’s General Tso Sauce
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.
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.
Nutritional Info 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
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