Protein Swap | General Tao Chicken Breasts
with Ginger-Garlic Jasmine Rice & Sautéed Yu Choy
Cooking time
20 minutes
Servings
2/4
Calories
750 /serving
Bringing a Chinatown takeout classic home for dinner is as easy as one, two, three, with this neato adaptation. First, elegant jasmine rice gets a boost from garlic and ginger. Second, seared chicken breasts are coated in cornstarch to achieve the right consistency before receiving a sweet soy glaze. And finally, yu choy finds some sesame seed pop as it sautés to tender-crisp. General Tao would be generally pleased with this streamlined version of his namesake!
We will send you:
- 2 Canadian-raised chicken breasts (air chilled)
- 340g Asian greens (yu choy or gai lan)
- 15ml Minced garlic
- 15g Ginger paste
- 30ml Rice vinegar
- 20g Cornstarch
- 160g Jasmine rice
- 30ml Sweet soy sauce
- 12g Mellow Sesame spices (brown sugar, sea salt, white sesame seeds, garlic, ginger, black pepper)
Contains: Sesame, Soy, Sulphites, Wheat
You will need:
Medium pot
2 Large pans
Peeler
Oil
Salt & pepper (S&P)
Grater
Total Fat
15 g
Saturated Fat
2 g
Sodium
1570 mg
Total Carb
107 g
Sugars
19 g
Protein
49 g
Fibre
6 g
Preparation
Cook the rice
In a medium pot, heat a drizzle of oil on medium. Add ½ the garlic and ½ the ginger. Sauté, 30 sec. to 1 min., until fragrant. Add the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed. Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Prepare the chicken
Meanwhile, pat the chicken dry with paper towel; season with ⅔ of the spices and S&P. Place the cornstarch on a plate. Working one at a time, coat the chicken in the cornstarch (pressing to adhere).
Cook & glaze the chicken
In a large pan, heat a drizzle of oil on medium-high. Add the chicken and cook, partially covered, 4 to 6 min. per side, until partially cooked. Add the remaining garlic and ginger. Cook, stirring frequently, 30 sec. to 1 min., until fragrant. Add the vinegar, soy sauce and ¼ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, spooning the glaze over the chicken*, 6 to 8 min., until coated and cooked though.
Cook the yu choy
Meanwhile, remove the bottom inch of the yu choy stems; roughly chop the leaves and stems. In a second large pan, heat a drizzle of oil on medium-high. Add the yu choy and sauté, 1 to 2 min., until beginning to soften. Add 1 tbsp water (double for 4 portions) and cook, partially covered, 1 to 2 min., until tender; season with the remaining spices and S&P.
Plate your dish
Divide the rice, chicken and yu choy between your plates. Spoon any remaining glaze over the chicken. Bon appétit!
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*Health Canada recommends cooking poultry to a minimum internal temperature of 74°C.
