Healthy General Tso Chicken: 50g Protein, 480 Calories

Name: Healthy General Tso Chicken: 50g Protein, 480 Calories
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: Chinese
Ingredients: 700 g Chicken breast, cut into 3cm pieces; 4 tbsp Cornstarch; 1 large Egg white; 400 g Cooked jasmine rice; 300 g Broccoli florets; 3 tbsp Low sodium soy sauce; 2 tbsp Rice vinegar; 2 tbsp Honey; 150 ml Chicken stock; 1 tbsp Tomato paste; 4 cloves Garlic, minced; 1 tbsp Fresh ginger, grated; 4 pieces Dried red chillies; 1 tsp Toasted sesame oil; 1 tbsp Sesame seeds; 2 pieces Green onion, sliced; 1 spray Neutral oil spray

Healthy General Tso Chicken: 50g Protein, 480 Calories from CrossFit BC. Baked General Tso chicken with a cornstarch crust and a lower-sugar sticky sauce. 50g protein, 480 calories with rice and broccoli.

Course:: Main Course
Cuisine:: Chinese
Prep time:: 15 min
Cook time:: 25 min
Total time:: 40 min
Servings:: 4
Ingredients:: 17 items
Per serving:: 480 kcal, 50g protein, 45g carbs, 11g fat

What you need: 700 g Chicken breast, cut into 3cm pieces, 4 tbsp Cornstarch, 1 large Egg white, 400 g Cooked jasmine rice, 300 g Broccoli florets, 3 tbsp Low sodium soy sauce, 2 tbsp Rice vinegar, 2 tbsp Honey, 150 ml Chicken stock, 1 tbsp Tomato paste, 4 cloves Garlic, minced, 1 tbsp Fresh ginger, grated.

How it comes together: Heat the oven to 220C (425F) and set a wire rack inside a baking tray. Toss the chicken with the egg white, then with 3 tablespoons of cornstarch until every piece is dry and coated. Spread the pieces on the rack without touching and spray lightly with oil. Bake for 20 to 25 minutes, turning once, until the coating is dry, pale gold and firm.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.