Healthy General Tso’s Chicken Bowls pair crisp air-fried chicken breast with fluffy rice, steamed broccoli and a lighter sweet-spicy sauce. Prepare four satisfying bowls for weekday lunches or dinners.
Recipe at a Glance
Yield: 4 bowls. Prep: 20 minutes. Cook: 25–30 minutes. Equipment: air fryer, saucepan, pot or rice cooker, four meal-prep containers.
Ingredients
- 1½ lb (680 g) boneless, skinless chicken breast, cut into 1-inch pieces
- 2 tablespoons cornstarch for coating the chicken
- 1 tablespoon neutral oil
- ½ teaspoon garlic powder and ¼ teaspoon black pepper
- 2 cups dry jasmine rice, cooked according to package directions; use 1 cup dry for four lighter-calorie bowls
- 4 cups broccoli florets
- Optional garnish: 2 sliced green onions and 1 teaspoon sesame seeds
Lighter General Tso’s Sauce
- ¼ cup reduced-sodium soy sauce
- 3 tablespoons rice vinegar
- 2 tablespoons honey
- 2 tablespoons ketchup or tomato paste mixed with 1 tablespoon water
- 2 cloves garlic, minced
- 1 teaspoon freshly grated ginger
- 1–2 teaspoons chili-garlic sauce, to taste
- ⅓ cup water
- 2 teaspoons cornstarch mixed with 1 tablespoon cold water
Step-by-Step Instructions
1. Cook the rice. For four moderate-size bowls, cook 1 cup dry rice according to package instructions; fluff and divide evenly. For larger portions, cook up to 2 cups dry rice and adjust nutrition estimates.
2. Prepare the chicken. Pat chicken dry and toss with 2 tablespoons cornstarch, garlic powder, pepper and oil until lightly coated.
3. Air-fry until crisp. Preheat the air fryer to 390°F (199°C). Arrange chicken in a single layer, working in batches if necessary. Air-fry about 10–14 minutes, shaking or turning halfway, until the thickest pieces reach 165°F (74°C). Time varies with appliance and piece size.
4. Steam the broccoli. Steam broccoli for 4–6 minutes until bright green and crisp-tender; avoid overcooking if it will be reheated later.
5. Make the sauce. In a small saucepan, combine soy sauce, rice vinegar, honey, ketchup, garlic, ginger, chili-garlic sauce and water. Bring to a gentle simmer. Stir in the cornstarch slurry and cook 1–2 minutes until glossy and lightly thickened.
6. Toss and portion. Toss hot chicken with just enough sauce to coat; reserve extra sauce separately to preserve crispness. Divide rice, broccoli and chicken between four containers. Add green onions or sesame seeds when serving.
Estimated Nutrition Per Serving
Approximate per bowl: 500–560 calories; 43–49 g protein; 58–67 g carbohydrates; 7–11 g fat. These estimates assume 1 cup dry rice divided four ways, 1½ lb raw chicken breast, and the listed sauce. Actual values vary by brands, portion sizes, oil absorption and garnishes. The decorative image may show different nutrition figures; use this written estimate for the recipe.
Meal Prep, Storage & Reheating
Refrigerate cooked chicken and rice promptly in shallow airtight containers within two hours. Keep at 40°F (4°C) or below and eat within 3–4 days; freeze additional portions for longer storage. Reheat chicken and rice until steaming hot and the chicken reaches 165°F (74°C). Keep sauce separate when possible and add after reheating for better texture. Do not leave cooked rice at room temperature.
Tips and Easy Swaps
- Use brown rice or cauliflower rice to suit your preferences; nutrition will change.
- For less sodium, use reduced-sodium soy sauce and adjust sauce quantity to taste.
- Add carrots or bell peppers for extra vegetables.
- For a spicier bowl, increase chili-garlic sauce gradually.
- For crispier chicken, sauce only the portion you are about to eat.
Frequently Asked Questions
Can I make this without an air fryer? Yes. Bake the coated chicken on a lightly oiled sheet pan at 425°F (218°C), turning halfway, until the center reaches 165°F (74°C).
Can I freeze these bowls? Yes. Freeze cooled portions in freezer-safe containers. Broccoli may soften after thawing; refrigerate sauce separately when practical.
