AIP General Tso-Style Baked Chicken

General Tso's chicken is one of those foods that seems impossible on AIP - sweet, saucy, the kind of takeout shorthand for a particular type of comfort. This recipe demonstrates that the feeling is available without any of the excluded ingredients. The sauce comes together from coconut aminos, apple cider vinegar, coconut sugar, and a generous amount of both fresh and dried ginger, and it bakes into a proper glaze in the oven alongside the chicken and broccoli. If you have been missing this category of food - satisfying, a little sweet, a little tangy - this is a genuine answer to that.

Chicken is a concentrated source of zinc, a mineral involved in immune regulation and the integrity of the gut barrier. Broccoli contributes vitamin C, which is involved in immune cell function and is used in larger amounts by the body during periods of physiological stress. Together this is a bowl that covers real nutritional ground while tasting like something you would choose even without a protocol driving the decision.

Source the chicken from a pasture-raised farm when you can. The difference in quality is real, and the animal's welfare is worth considering. Serve this in a proper bowl, take a moment before you eat, and let the meal be more than fuel.

Ingredients

• 3 pounds boneless, skinless chicken breasts or thighs
• 4 cups broccoli florets
• 1/3 cup apple cider vinegar
• 1/3 cup coconut sugar
• 2 to 4 tablespoons fresh ginger, grated or minced
• 2 tablespoons coconut aminos
• 2 tablespoons tapioca flour
• 1 tablespoon nightshade-free ketchup or No-Tomato Sauce
• 2 teaspoons dried ground ginger
• 2 cloves garlic, minced or crushed
• 3/4 teaspoon sea salt
• Fat for greasing the casserole dish

Note: the original recipe includes optional sriracha. Sriracha is made from nightshade peppers and is not permitted on AIP elimination - it has been omitted here.

Method

Preheat the oven to 375 F. Grease a large casserole dish or 9x13 inch baking dish with your chosen cooking fat.

Cut the chicken into roughly 1-inch cubes. Arrange them in a single layer in the prepared dish. Bake for 15 to 20 minutes until the chicken is mostly cooked through but not yet fully done.

While the chicken bakes, prepare the sauce. In a bowl, whisk together the apple cider vinegar, coconut sugar, fresh ginger, coconut aminos, tapioca flour, nightshade-free ketchup, dried ground ginger, garlic, and salt until smooth and well combined.

Remove the dish from the oven. Scatter the broccoli florets over and around the chicken. Pour the sauce evenly over everything.

Return the dish to the oven and bake for another 15 to 20 minutes, until the sauce has thickened into a glaze, the broccoli is tender, and the chicken is fully cooked through. The tapioca flour does the thickening work during this second bake.

Serve immediately. Cauliflower rice makes a natural base for this dish if you want something to catch the sauce.

Air fryer variation

Cooking the chicken in the air fryer first gives it a slightly crisped surface before the sauce goes on, which adds texture to the finished dish.

Cut the chicken into cubes and arrange in the air fryer basket without crowding. Cook at 400 F for 10 to 12 minutes, turning once, until the chicken is cooked through and has a little color on the surface.

While the chicken cooks, whisk together the sauce ingredients and pour them into a small saucepan over medium heat. Stir continuously as the sauce comes to a simmer - the tapioca flour will cause it to thicken within 3 to 4 minutes. Remove from heat once it reaches a glaze consistency.

Cook the broccoli florets in the air fryer at 400 F for 6 to 8 minutes, or steam them separately, until just tender.

Combine the chicken and broccoli in a serving bowl and pour the hot sauce over. Toss to coat and serve immediately.

*Adapted from eatbeautiful.net (Megan Stevens)*

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*Provenance: method rebuilt in ARM's own words from aip-source-archives/eat-beautiful/easy-dump-bake-general-tsos-chicken.md. Ingredient list used as factual reference. Sriracha omitted from the original ingredient list as it is a nightshade product not permitted on AIP elimination. No third-party text reproduced. Provenance class: source-derived (re-grounded).*