Go Back

High Protein Low Calorie Mongolian Chicken - A Lighter Take on a Takeout Favorite

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breasts, thinly sliced
  • Low-sodium soy sauce: 1/3 cup
  • Water or low-sodium chicken broth: 1/3 cup
  • Brown sugar or a zero-calorie brown sugar substitute: 1.5 to 2 tablespoons
  • Rice vinegar: 1 tablespoon
  • Fresh garlic: 4 cloves, minced
  • Fresh ginger: 1 tablespoon, finely grated
  • Cornstarch: 1.5 tablespoons (divided: 1 tablespoon for slurry, 1/2 tablespoon for chicken)
  • Avocado oil or light olive oil: 1 to 1.5 tablespoons
  • Red pepper flakes: 1/2 teaspoon (optional, for heat)
  • Scallions (green onions): 5 to 6, cut into 1-inch pieces
  • Sesame seeds: 1 teaspoon (optional, for garnish)
  • Cauliflower rice or steamed rice: optional for serving

Method
 

  1. Prep the chicken: Pat the chicken dry and slice thinly against the grain. Toss with 1/2 tablespoon cornstarch and a pinch of salt. This helps it sear nicely without deep-frying.
  2. Make the sauce: In a small bowl, whisk together soy sauce, water or broth, brown sugar (or substitute), rice vinegar, garlic, ginger, and red pepper flakes if using.
  3. Mix the slurry: In another small bowl, stir 1 tablespoon cornstarch with 1 tablespoon cold water until smooth. Set aside.
  4. Heat the pan: Place a large nonstick skillet or wok over medium-high heat. Add half the oil and swirl to coat.
  5. Sear the chicken in batches: Add half the chicken in a single layer. Cook 2 to 3 minutes per side until lightly browned and just cooked through. Transfer to a plate. Repeat with the remaining oil and chicken.
  6. Bloom the aromatics: Reduce heat to medium. If the pan is dry, add a splash of water. Pour in the sauce and let it bubble for 30 seconds to wake up the garlic and ginger.
  7. Thicken the sauce: Stir the cornstarch slurry again and pour it into the pan while stirring. Simmer 30 to 60 seconds until the sauce turns glossy and slightly thick.
  8. Combine: Return the chicken and any juices to the pan. Toss to coat. Add the scallions and cook 1 minute more to soften slightly but keep their crunch.
  9. Finish and serve: Taste and adjust seasoning—add a splash more vinegar for brightness or a pinch more sweetener if you want it sweeter. Sprinkle sesame seeds if desired. Serve with cauliflower rice for a low-cal option or a small scoop of regular rice.