My other mistake was putting the chicken in the flour and then adding the egg, forming a fabulous glue substance. I don't recommend this step as it made separating the bite size pieces and re-flouring them a giant pain in the gluey ass.
|Not the best picture...|
1/4 cup whole-wheat flour
10 oz. raw boneless skinless chicken breast, cut into bite-sized pieces
1/8 tsp. each salt and black pepper
1/4 cup fat-free liquid egg substitute
1/4 cup fat-free chicken broth
1 tbsp. cornstarch
1 1/2 tbsp. low-sugar orange marmalade
1 1/2 tbsp. seasoned rice vinegar
1 tbsp. Splenda No Calorie Sweetener (granulated), or HG Alternative
1 tbsp. reduced-sodium/lite soy sauce
1 tsp. chopped garlic
1 tsp. chopped ginger
Dash red pepper flakes
2 tbsp. chopped scallions
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
Place flour in a wide bowl.
Place chicken in a large bowl and season with salt and pepper. Top with egg substitute and toss to coat.
One at a time, shake chicken pieces to remove excess egg and coat with flour. Evenly lay on the baking sheet.
Bake until chicken is cooked through, about 10 minutes.
In a medium bowl, whisk broth with cornstarch until cornstarch has dissolved. Add marmalade, vinegar, sweetener, and soy sauce, and thoroughly whisk.
Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir garlic and ginger until slightly softened and fragrant, about 1 minute.
Add broth mixture and red pepper flakes. Cook and stir until well mixed and slightly thickened, 1 - 2 minutes.
Remove skillet from heat, add chicken, and toss to coat. Serve topped with scallions and enjoy!
MAKES 2 SERVINGS
Each serving (about 1 cup) has 284 calories, 2g fat, 26g carbs, 2g fiber, 37g protein, and a PointsPlus value of 7.
HG Alternative! Swap out the Splenda for the same amount of granulated white sugar, and each serving will have 305 calories, 31.5g carbs, and a PointsPlus value of 7.