Healthier Kung Pao Chicken
INTRODUCTION
Kung Pao Chicken is a classic Asian dish that many love for its bold flavors and satisfying crunch. However, traditional recipes can be heavy with calories and fat, making it less than ideal for those seeking healthier meal options. This Healthier Kung Pao Chicken recipe is a lighter version that retains the delightful taste while offering a healthier choice. It’s loaded with high protein and low calories, making it perfect for anyone focused on their fitness and health goals.
WHY YOU WILL LOVE THIS RECIPE
This Healthier Kung Pao Chicken is not just delicious; it’s also fantastic for meal prep. You can whip it up in no time, making it a quick and easy dinner option for busy weekdays. Plus, it’s a great dish for weight loss, packed with protein and fiber, helping you feel full without feeling guilty. You can enjoy a hearty meal while staying aligned with your healthy eating habits. This recipe is also diabetic-friendly, ensuring it fits various dietary preferences and restrictions.
HOW TO MAKE Healthier Kung Pao Chicken
EQUIPMENT NEEDED
- Large skillet or wok
- Mixing bowls
- Measuring spoons
- Cooking spoon
- Knife and cutting board
Ingredients You’ll Need:
- 5 teaspoons low sodium soy sauce
- 2 teaspoons dry sherry
- 2 teaspoons toasted sesame oil
- 1 pound boneless, skinless chicken breasts, cut into 1/2 inch pieces
- 3 tablespoons water
- 2 tablespoons rice vinegar
- 1 tablespoon sugar
- 1 teaspoon cornstarch
- 4 teaspoons canola oil
- 4 dried red chile peppers, seeded and broken into small pieces
- 4 green onions cut into 1 inch pieces
- 2 cups coarsely chopped bok choy cabbage
- 2 teaspoons grated fresh gingerroot
- 1/4 cup chopped, unsalted dry roasted peanuts
- 1 1/3 cups hot cooked brown rice
STEP-BY-STEP INSTRUCTIONS:
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Marinate the Chicken: In a bowl, stir together 2 teaspoons of soy sauce, dry sherry, and sesame oil. Add the chicken pieces and toss to coat evenly. Cover and let marinate at room temperature for about 20 minutes.
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Prepare the Sauce: While the chicken is marinating, mix together the water, rice vinegar, sugar, cornstarch, and the remaining 3 teaspoons of soy sauce in a separate bowl. Set this sauce aside for later.
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Cook the Chicken: Heat 2 teaspoons of canola oil in a large skillet over medium-high heat. Add the marinated chicken and stir-fry until it is nearly cooked through, which should take about 5 minutes. Once done, remove the chicken from the skillet and set it aside.
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Sauté Vegetables: In the same skillet, add dried Chile peppers, green onions, and the remaining 2 teaspoons of canola oil. Stir-fry for about 1 minute.
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Add Remaining Ingredients: Add the chopped bok choy and ginger to the skillet, and stir-fry for another minute.
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Combine and Cook: Return the cooked chicken to the skillet along with the prepared soy sauce mixture. Cook everything together until the sauce is bubbling and the dish is heated through.
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Serve: Sprinkle with chopped peanuts before serving alongside hot cooked brown rice.
HOW TO SERVE Healthier Kung Pao Chicken
Serve your Healthier Kung Pao Chicken hot, garnished with a sprinkle of chopped peanuts for added texture. Portion control is key when it comes to maintaining a healthy diet. Aim for a serving size of about one cup of the chicken stir-fry with 1/3 cup of brown rice. This balance keeps your meal nutritious while ensuring you enjoy all the flavors without overindulging.
STORAGE & FREEZING: Healthier Kung Pao Chicken
Leftovers can be stored in an airtight container in the refrigerator for up to three days. This dish freezes well too! To freeze, let it cool completely and place it in a freezer-safe container. It can be frozen for up to three months. When ready to eat, thaw overnight in the refrigerator and reheat on the stove or in the microwave until heated through.
SERVING SUGGESTIONS
For a complete and balanced meal, pair your Healthier Kung Pao Chicken with steamed broccoli, snap peas, or a fresh cucumber salad. You can also serve a small serving of quinoa for extra fiber and protein, making it a heart-healthy choice.
VARIATIONS
- Healthier Version: To reduce calories further, eliminate the sugar or substitute it with a sugar alternative like stevia.
- High-Protein Version: Add an extra chicken breast or toss in some tofu to boost the protein content even more for a heart-healthy, high-protein meal.
- Air Fryer Version: For an air fryer alternative, marinate and coat the chicken as instructed. Place the chicken in the air fryer basket and cook at 380°F for about 10 minutes, shaking halfway through. Then, toss with the sautéed vegetables and sauce right before serving, minimizing oil usage.
FAQs
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Is this Kung Pao Chicken gluten-free?
Yes, to make this dish gluten-free, use tamari sauce instead of regular soy sauce, as tamari is typically made without wheat. -
How can I make this recipe lower in carbs?
Substitute the brown rice with cauliflower rice for a low-carb alternative. This reduces the carbohydrate content while still retaining the flavors of the dish. -
How long can I store leftovers?
You can store leftovers in the fridge for up to three days. If you plan to keep them longer, seal in a freezer-safe container for up to three months. -
Is Kung Pao Chicken good for weight loss?
Yes! This Healthier Kung Pao Chicken is low in calories, high in protein, and packed with vegetables, making it a great option for anyone focused on weight loss.
MAKE-AHEAD TIPS FOR Healthier Kung Pao Chicken
This Kung Pao Chicken recipe is excellent for meal prep. You can marinate the chicken a day ahead to enhance the flavors. Additionally, chop the vegetables the night before and store them in the refrigerator. This preparation will save you time and make it even quicker to whip up a nutritious meal after a busy day. You can also pack individual servings for lunch or dinner to ensure you have healthy, balanced meals on hand throughout the week.
By making a few adjustments, you can enjoy a classic dish like Kung Pao Chicken that is not only delicious but also aligns with your health goals. This recipe brings together convenience and flavor, making it a fantastic addition to your meal rotation!
Healthier Kung Pao Chicken
Ingredients
Method
- In a bowl, stir together 2 teaspoons of soy sauce, dry sherry, and sesame oil. Add the chicken pieces and toss to coat evenly. Cover and let marinate at room temperature for about 20 minutes.
- While the chicken is marinating, mix together the water, rice vinegar, sugar, cornstarch, and the remaining 3 teaspoons of soy sauce in a separate bowl. Set this sauce aside for later.
- Heat 2 teaspoons of canola oil in a large skillet over medium-high heat. Add the marinated chicken and stir-fry until it is nearly cooked through, about 5 minutes. Remove the chicken from the skillet and set aside.
- In the same skillet, add dried Chile peppers, green onions, and 2 teaspoons of canola oil. Stir-fry for about 1 minute.
- Add the chopped bok choy and ginger to the skillet, and stir-fry for another minute.
- Return the cooked chicken to the skillet along with the prepared soy sauce mixture. Cook everything together until the sauce is bubbling and the dish is heated through.
- Sprinkle with chopped peanuts before serving alongside hot cooked brown rice.