Meal Prep General TSO’s Chicken {GF, Low Cal}

Meal Prep General TSO’s Chicken! This version is made easy in the Instant Pot or on the stovetop. Topped with a healthier, starch-free sauce that’s delicious and packed with wholesome ingredients. Serve with brown rice pasta for a lighter, healthier homemade version of your favorite takeout! Gluten Free + Low Calorie

I have no idea how I ever lived without my Instant Pot. I can throw together the quickest and what seems like difficult meals in under 30 minutes. The options feel endless now when it comes to dinner time. Our weekends have been busier and with summer travel coming up, I know meal prep will be a challenge.

That’s why I keep basic foods like chicken, fish, brown rice, rice noodles, frozen veggies, etc. on hand for quick and easy, throw together meals. That way if I’m in a pinch, I can grab my Instant Pot and make a healthy meal without a lot of planning or obsessing.

This Meal Prep General TSO’s Chicken has been one of our favorite throw together meals as of lately. This one is made lighter and healthier than the traditional version. Unlike other General TSO’s Chicken recipes, this one has no added starch to bread the chicken. I personally love a thick sauce paired tender, juicy chicken {and it’s less calories and carbs} so that’s what I went with!

I used coconut flour to thicken the sauce. It’s lower in carbs and calories and makes a great thickener because it naturally absorbs liquids. Then I added molasses to sweeten the deal. Molasses is such a delicious sweetener {and loaded with iron} that doesn’t get enough recipe attention.

I paired my Meal Prep General TSO’s Chicken with brown rice noodles and roasted zucchini and broccoli. This meal prep was for the guy and I knew I could get him to eat healthier if I threw noodles in the boxes. For a lower carb meal, sub the noodles with zucchini noodles, spaghetti squash, carrot noodles, cauliflower or broccoli rice. Brown rice is always a good choice too!

No Instant Pot? No problem! I added a stovetop option in the recipe instructions in case you’re not quite ready to take the plunge into the Instant Pot world. I’m excited for you to try the recipe. It’s a good one!

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Meal Prep General TSO's Chicken

Meal Prep General TSO's Chicken! This version is made easy in the Instant Pot or on the stovetop. Topped with a healthier, starch-free sauce that's delicious and packed with wholesome ingredients. Serve with brown rice pasta for a lighter, healthier homemade version of your favorite takeout! Gluten Free + Low Calorie

Author Megan

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 4 meal preps

Calories 360 kcal

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Ingredients

• 1 lb boneless skinless chicken breast cut into bite-sized chunks
• 4 cups broccoli riced, or purchased riced
• 2 cups red bell pepper chopped
• 1 tbsp extra virgin olive oil
• salt and pepper to taste

For the Sauce:

• 1 tsp garlic minced
• 1 tsp ginger minced
• 1/4 cup coconut aminos or Gluten Free soy sauce
• 1 tbsp Gluten Free Hoisin sauce omit for Paleo
• 1 tbsp molasses
• 1 tbsp apple cider vinegar
• 2.5 tbsp tomato paste
• 1 tsp chili paste
• 1 tsp red pepper flakes
• 1 tbsp coconut flour

For the Rest of the Meal Prep:

• 1.5 cups broccoli roasted with salt & pepper
• 1 cup zucchini roasted with salt & pepper
• 2 cups brown rice pasta gluten free

Instructions

1. Place the chopped chicken in the Instant Pot with extra virgin olive oil, sprinkle with salt and pepper then turn it to sauté. Sauté the chicken until browned about 8-10 minutes. See notes below for making on the stovetop.

2. While the chicken cooks, whisk together the ingredients for the sauce. Pour the sauce over the chicken and add the red bell pepper.

3. Cover the Instant Pot, set to steam or pressure cook and turn the valve to sealing. Set it to cook 8 minutes. 

4. After 8 minutes, carefully move the valve to release to release the steam. Remove the lid after the steam has stopped coming out of the pot.

5. Divide the meal into 4 meal prep containers and pair with roasted broccoli, zucchini and cooked brown rice spaghetti. Each meal prep is about 1 cup of the chicken mixture, 1/2 cup pasta, 1/4 cup zucchini and 3/4 cup broccoli. 

Recipe Notes

To make on the stovetop, add the chicken to a sauté pan with the olive oil, salt and pepper. Bring to a medium heat and cook until the chicken browns. Add the sauce and bell pepper then cover for about 20 minutes until the sauce is bubbly and the bell pepper softens. 

For a lower carb meal, pair this meal prep with brown rice, cauliflower rice, zucchini noodles or spaghetti squash.

Course Dinner, Lunch, Meal Prep

Cuisine Asian

Nutrition facts per serving (1meal prep)

Calories 360 kcal

Fat 8 g

Saturated Fat 1 g

Cholesterol 72 mg

Sodium 655 mg

Potassium 876 mg

Carbohydrates 41 g

Fiber 6 g

Sugar 9 g

Protein 30 g

Vitamin A 83.4 %

Vitamin C 140.1 %

Calcium 7.9 %

Iron 13.4 %

Custom Meal Plans

Work with Megan to develop a custom macro or standard meal plan to reach your goals.

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What I Used For The Recipe

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.