Healthier General Tso’s Chicken and Vegetables

General Tso's Chicken and Vegetables



General Tso's Chicken and Vegetables

Why order take-out when you could enjoy this sweet and spicy garlic infused sauce mimicking General Tso’s Chicken.

On my weight loss journey, I found myself wanting healthier versions of some of my favorite Chinese takeout dishes.  Traditional General Tso’s Chicken is breaded and fried chicken thighs covered in sweet and spicy sauce which is loaded with calories.  I found, by making just a few simple switches I could satisfy the craving without all of those added calories.  Another one of my favorite things when recreating recipes is adding vegetables.  These Veggies add bulk to my meal and also have the added benefit of the micronutrients.  I love making this recipe instead of ordering the calorie-packed takeout version.  Marinating the chicken with the egg white is the key to getting the right texture.  You cook the chicken without frying it or adding extra calories from breading and still get some crunch.  I hope that you enjoy my take on General Tso’s Chicken and Vegetables with fewer calories on this classic Chinese take-out dish.

General Tso's Chicken and Vegetables General Tso's Chicken and Vegetables with Brown Rice

Healthier General Tso's Chicken and Vegetables
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Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Healthier General Tso's Chicken and Vegetables

Who doesn't love to eat their chicken and vegetables when its covered in this delicous sweet and spicy garlic sauce.


  • 1 egg white
  • 1/4 cup Low sodium soy sauce
  • 1/2 tsp garlic powder
  • 1 1/2 pounds boneless skinless chicken breast
  • 1 cup No sugar added pineapple juice
  • 1 clove Garlic
  • 1/2 tsp Ginger
  • 1/2 tsp Red Pepper Flakes
  • 1 tbsp Cornstarch
    Everything Else
  • 1 cup Shredded Carrots
  • 1 cup Snap Peas
  • 1 cup Broccoli Florets
  • 2 scallions (optional)
  • 1 tbsp Sesame Seeds (optional)


  • Cut chicken into bite sized chunks
  • Combine egg white, soy sauce,and garlic powder in a zip-top bag, then add bite sized chunks of chicken. Make sure that chicken is covered in sauce and put in the fridge for about 1 hour or overnight.
  • Heat up the pineapple juice in a small sauce pan on high heat until it comes to a boil. Once it is boiling, reduce to low heat and simmer until juice has reduced and thickened. This takes about 8 minutes and then remove from heat to cool.
  • After the pineapple juice is cooled, add the soy sauce, garlic, red pepper flakes, and cornstarch. Whisk until all ingredients are combined
  • Use tongs to put the chicken in a nonstick pan and throw the remaining marinade and bag away. Cook until chicken is fully cooked.
  • Remove the cooked chicken from the non-stick pan and put into a separate bowl. Make sure to leave any sauce in the pan.
  • Pour the cut veggies in the non-stick pan and cook until veggies are done to your liking.
  • Add the chicken and sauce to the vegetables. Stir until the sauce coats the chicken and vegetables and thickens.
  • Garnish the dish with scallions and sesame seeds.
  • You can enjoy the chicken and vegetables as is or serve them in lettuce cups or with rice.






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