Keto-ish General Tso’s Chicken

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By Jonathan Rimmel

Love American-style Chinese food but you’re leery of the typical ingredients and high carbs? Well, try my keto-ish take on General Chicken. While having significantly lower carbs and overall healthier ingredients, this recipe still has impactful flavor. Though I wouldn’t recommend a steady diet of this because of the wine, allulose, and whey protein; for someone who cares about their health but wants a little treat, this would serve them well.

(Prep: 25 min, Cook 25 min, Total 50 min, Serves 6)

Allergy Warning:

FODMAPs | Eggs | Alcohol | Nightshades

Tools

• 12-inch cast-iron pan
• mixing bowl
• measuring spoons
• measuring cup
• paper towels
• stirring spoon
• heat resistant tongs

Chicken

• 1 C avocado oil for semi-shallow frying
• 1 egg
• 1.5 lbs boneless, skinless chicken thighs (cut into bite-sized pieces)
• 1 tsp pink Himalayan sea salt
• 1 tsp crystalline allulose (or preferred alternative)
• 1 white pepper
• 1 cup grass-finished whey protein isolate

Sauce

• 2 TBSP avocado oil
• 3 TBSP chopped spring onion
• 1 clove garlic (minced)
• 6 dried whole red chilies
• 1/4 C liquid allulose sweetener (or preferred alternative)
• 1/4 tsp ground ginger
• 3 TBSP low sodium organic chicken bone broth
• 2 TBSP rice vinegar
• 1/4 C coconut aminos
• 1/8 C Shaoxing wine (alternatively cooking sherry)

Directions

1. Heat 1 C avocado oil in a cast-iron pan to 350-375 degrees F (medium-low heat).
2. Beat the egg in a mixing bowl, add the chicken, and sprinkle with the salt, 1 tsp allulose, and white pepper; mix well.
3. Mix in the whey protein a bit at a time and mix until the chicken is evenly coated.
   Add a bit of water if it’s too dry—should be doughy.
4. In batches, place the chicken pieces into the hot oil one by one. Cook until golden brown and beginning to float (about 3 minutes).
5. Remove and let cool on a few paper towels sitting on a rack to absorb the excess oil while you do the second batch. Continue until it’s all been fried.
6. Wait for the oil temperature to rise again, then fry the chicken a second time until a dark golden brown (about 2 more minutes).
7. Drain on a paper towel-lined cooking sheet.
8. Heat 2 TBSP avocado oil or grass-finished ghee in a large skillet or wok over high heat.
9. Stir in the spring onions, garlic, and whole chilies.
10. Cook and stir for a minute or two until the garlic has turned golden and the chiles brighten in color.
11. Add the 1/2 C sweetener, ginger, chicken broth, vinegar, and Shaoxing wine.
12. Bring to a boil and cook for 3 minutes. Turn down the heat
13. Stir the chicken into the sauce and cook for a few minutes until the chicken absorbs some of the sauce.
14. Plate and serve. MSN