Easy High Protein Low Calorie Mongolian Chicken
Enjoy a lighter, homemade take on Mongolian chicken that's both flavorful and easy to prepare. This recipe guides you to tender chicken and a rich sauce, perfect for a quick, healthy weeknight meal that supports your wellness goals.
Equipment
- Large nonstick skillet or wok
- Medium bowl
- Small bowls
- Whisk
- Paper towels
Ingredients
- 1.5 lb boneless, skinless chicken breasts thinly sliced against the grain
- 1/3 cup low-sodium soy sauce
- 1/3 cup water or low-sodium chicken broth
- 1.5 tablespoons brown sugar or zero-calorie brown sugar substitute
- 1 tablespoon rice vinegar
- 4 cloves fresh garlic minced
- 1 tablespoon fresh ginger finely grated
- 1.5 tablespoons cornstarch divided
- 2 tablespoons cold water for slurry
- 1 tablespoon avocado oil or light olive oil
- 1/2 teaspoon red pepper flakes
- 5 scallions (green onions) cut into 1-inch pieces
- 1 teaspoon sesame seeds
- 1 pinch salt
Instructions
Preparing the Chicken and Sauce
- Pat the boneless, skinless chicken pieces completely dry with paper towels; this helps achieve a good sear. Then, slice them thinly against the grain into even, bite-sized strips. In a medium bowl, toss the chicken with a pinch of salt, 1 tablespoon of the low-sodium soy sauce (taken from the 1/3 cup), and 1/2 tablespoon of the cornstarch. Mix well to ensure each piece is coated. Let this marinate for at least 15 minutes, which helps to tenderize the chicken.
- While the chicken is marinating, whisk together the remaining soy sauce, water or broth, brown sugar substitute, rice vinegar, minced fresh garlic, finely grated fresh ginger, and the red pepper flakes in a small bowl. Set this flavorful sauce aside.
- In another small bowl, mix the remaining 1 tablespoon of cornstarch with 2 tablespoons of cold water until it's completely smooth and free of any lumps. This smooth mixture is your cornstarch slurry, which will thicken the sauce later.
Cooking the Chicken and Building the Flavor
- Heat a large nonstick skillet or wok over medium-high heat. Add half of the avocado or light olive oil, swirling to coat the pan. You want the oil to be shimmering, indicating it's hot enough.
- Carefully add half of the marinated chicken to the hot pan in a single layer, making sure not to overcrowd it. Cook for 2 to 3 minutes per side until it turns golden brown and is just cooked through. The cornstarch coating will help give it a crisp crust. Transfer the cooked chicken to a clean plate and repeat this step with the remaining oil and chicken.
- Reduce the heat to medium. If your pan looks a bit dry, you can add a small splash of water to help deglaze. Pour in the prepared sauce mixture and let it bubble gently for about 30 seconds. This step helps to bloom the garlic and ginger, intensifying their aromas and flavors.
- Give the cornstarch slurry a quick stir once more, then pour it into the bubbling sauce while stirring constantly. The sauce will become glossy and thick within 30-60 seconds.
Finishing and Serving
- Return the cooked chicken and any accumulated juices to the pan with the thick sauce. Add the scallions to the pan.
- Toss everything together until the chicken is completely coated in the sticky, savory sauce. Cook for just one minute more, allowing the scallions to turn bright green and slightly wilt, adding freshness.
- Taste the dish and adjust seasoning if needed; perhaps a touch more rice vinegar for brightness or a little extra sweetener for your desired balance. Sprinkle generously with sesame seeds if you like, and serve your delicious Mongolian chicken immediately.
Notes
Velveting Power: Marinating chicken with soy sauce and cornstarch helps it retain moisture, creating a protective coating during searing for tender, moist results. Cornstarch Slurry Tip: Always mix cornstarch with cold water first to form a smooth slurry. This prevents lumps and ensures the sauce thickens uniformly and glossily. High Heat Importance: Use medium-high heat when searing chicken to develop a beautiful crust and rich flavor through the Maillard reaction. Too low, it steams; too high, it burns. Avoid Overcrowding: Cook chicken in batches to prevent the pan temperature from dropping, which can lead to steaming instead of searing and a rubbery texture. Max Tenderness: For the most tender chicken, always slice the breast thinly against the grain. Dry Chicken for Sear: Pat the chicken completely dry before marinating to ensure a good sear and crispy crust. Bloom Aromatics: Let the sauce mixture bubble for about 30 seconds before thickening to 'bloom' the garlic and ginger, intensifying their deep flavors. Fresh Scallions: Add scallions at the very end of cooking to keep them vibrant, crisp, and full of fresh flavor. Lumpy Sauce Warning: Never add dry cornstarch directly to hot liquid. Always make a smooth slurry with cold water first to prevent lumps. Avoid Tough Chicken: Do not overcook the chicken. Sear it just until cooked through, as it will continue to cook slightly when returned to the sauce. Prevent Soggy Chicken: Do not skip drying the chicken with paper towels, as excess moisture prevents browning and a desirable crust. Preserve Scallions: Avoid adding scallions too early; they will lose their fresh texture and bright color. Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Meal Prep: This recipe is excellent for meal prep. Portion chicken and sauce with sides into containers; flavors deepen overnight. Reheating: Gently reheat in a skillet over low heat with a splash of water, or microwave in 30-second intervals until warmed through. Nutrition information is estimated based on common ingredients and serving sizes and may vary.
Nutrition
Calories: 350kcalCarbohydrates: 25gProtein: 35gFat: 10gSaturated Fat: 2gCholesterol: 100mgSodium: 600mgPotassium: 400mgFiber: 1gSugar: 5gVitamin A: 5IUCalcium: 2mgIron: 10mg
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