“This recipe comes from a good friend of mine. I love General Tso’s chicken, but I don’t digest fried foods well; they often make me feel bloated. My friend convinced me to try her version of the dish, which su rp risingly uses crushed puffed rice cereal for the breading. I’ve never looked back! The only elements I play around with are the spices,according to my whims.” Hubert Cormier, RD.
4 servings – preparation time: 5 minutes – rest time: 2-3 hours – cooking time: 15 minutes
1 cup(250 ml) plain Greek yogurt
2 teaspoons (10 ml) ground cumin
2 large chicken breasts (about 5 ounces/150 g each), cut in 1-inch (2.5 em) cubes
2 cups (500 ml) puffed rice cereal (such as Rice Krispies)
- In a bowl, combine the yogurt, cumin, and chicken. Cover with plastic wrap and leave to marinate in the refrigerator for 2 to 3 hours.
- Preheat the oven to 400°F (200°C).
- Scoop the puffed rice cereal into a resealable plastic bag. Use a rolling pin to crush the cereal lightly.
- Transfer the crumbs to a plate and dredge the chicken pieces into it, one by one.
- Place the chieke n pieces on a baking sheet and bake for 15 minutes or until the crumbs are golden. Turn over the pieces halfway through the cooking time.
Nutritional value (per serving)
Total fat: 5.1g
Saturated fats: 2.8g
Cholesterol: 55 mg
Sodium: 236 mg
Hubert Cormier is a registered dietitian and is currently enrolled in a doctoral program at the Institute of Nutrition and Functional Foods in Quebec City. In 2015, he was presented with the Annual Merit Award in Nutrition–Young Professionals, a prize given by his professional body in recognition of outstanding devotion to the field of nutrition. He has written three successful books on nutrition in French. The author lives in Quebec City, Canada.
Connect with Hubert
Twitter : @Hub_Nutrition
Facebook : Hubert Cormier Nutritionniste