Episode 9
Chinese
General Tso’s Chicken with Diabetic Exchanges
3 pounds boneless skinless chicken breast, cut into chunks
2 cups green onion, chopped
1 small can of jalapeño peppers or green chilies, chunked, diced or sliced (mild)
1/8 teaspoon red pepper flakes
Chicken coating:
¼ cup light soy sauce
1 egg beaten
1 cup cornstarch
Sauce:
½ cup cornstarch
¼ cup water
1 ½ teaspoons fresh garlic, minced
¾ cup splenda granula
½ cup light soy sauce
¼ cup white wine vinegar
¼ cup white wine
14 ½ ounces low sodium chicken broth
1. Mix sauce in a blender, it will settle out so just pulse it again when your ready to use it. If you don’t have a blender use a quart jar with lid and shake it up. Either way keep in fridge till ready to use. (This can be made up a day ahead if need be)
2. Put the chunked chicken into a large bowl add the beaten egg and soy sauce and mix well. Then slowly add the cornstarch mixing as you add, so it coats but doesn’t become a rock. This looks odd, but fries up beautifully!! Use a fork to remove the chicken and put in hot oil (about 350◦) and fry until crispy. It will take about 3-5 minute preside depending on how big the chunks are. The more you put in at once the more the oil temperature will drop.
3. Drain the chicken on paper towels. I keep covered with aluminum foil and if doing a lot, I also put in warm oven. Repeat until all the chicken is cooked.
4. In a separate wok or skillet add a small amount of oil and heat to 400 degrees. Add green onions and chilies and pepper flakes and cook till tender (about 5 minute).
5. Remix sauce mixture add then add to pan with onions and chilies and flakes, cook until thick. If it gets to thick add a little water or chicken broth. It will slowly start to gel, keep stirring so it doesn’t stick or burn.
6. Add chicken to sauce in wok and cook until all is hot and bubbly. The quicker this is done the crispier the chicken stays.
7. Serve over or beside rice
Note: If you like hot I would take the pepper flakes up in increments of 1/8 so it doesn’t get away from you.
