Thursday, February 18, 2010

General Tso's Chicken with Chinese Bulgur - Recipe

Here, I've slightly modified two different recipes to meet my needs (meaning, to use what I had onhand, because I was too lazy to go to the store): Weight Watchers General Tso's Chicken and Chinese Bulgur.

My guys really liked this recipe. My husband said it's a keeper, and 5-year old Picky McPickerson ate every bite!

General Tso's Chicken:

3/4 cup vegetable broth
1 1/2 tbs cornstarch
2 tbs sugar
2 tbs soy sauce
1 tbs rice vinegar
1/2 tsp ground ginger
2 tsp sesame oil
2 scallions, chopped
2 cloves garlic, minced
1/2-1 tsp red pepper flakes
1 pound boneless skinless chicken thighs, cut into 1 1/2 inch pieces
2 cups cooked broccoli florets

1. Whisk together the first 6 ingredients and set aside.

2. Heat oil in pan over medium-high heat. Cook scallions, garlic, and pepper flakes for about 2 minutes. Add the chicken and brown on all sides.

3. Add sauce mixture and simmer until the sauce is thick and the chicken is cooked through. Stir in cooked broccoli florets.

4. Serve over Chinese Bulgur.

Chinese Bulgur

1 cup dry bulgur
1/2 tsp salt
1 3/4 cup boiling vegetable broth
2 tsp toasted sesame oil
1/8 tsp ground ginger
2 cloves garlic, minced
1/2 cup scallions, chopped
4 oz jicama, sliced to the size of water chestnuts
1 1/2 tbs soy sauce
1/8 tsp pepper

1. Mix bulgur and salt in a bowl. Pour boiling broth over the bulgur. Cover and let stand about 25 minutes, or until all of the broth is absorbed. It took a lot longer than 25 minutes - I ended up finishing it in the pan with the rest of the ingredients. This was the first time I have ever made bulgur, so I had no idea what I was doing.

2. Heat oil in a non-stick pan and cook ginger, garlic, and scallions about 1 minute.

3. Stir in the remaining ingredients (including the bulgur) and  cook, stirring gently, about 3 minutes, until hot.

The numbers for the chicken dish only:

213.4 calories, 4.7 g fat, 18.2 g carbs (2.9 g fiber), 24.6 g protein. 4 WW points/Core+1 (for sugar & oil)

The numbers for the bulgur dish only:

166.4 calories, 2.8 g fat, 32.2 g carbs (8.2 g fiber), 5.2 g protein. 3 WW points/Core friendly

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