Chicken Tofu Stir Fry


Nutrition Facts Per Serving:
- Servings: 6 (1 cup stir-fry plus 1/2 cup rice) servings
- Calories 285
- Total Fat (g) 9
- Saturated Fat (g) 1
- Cholesterol (mg) 32
- Sodium (mg) 331
- Carbohydrate (g) 30
- Fiber (g) 4
- Protein (g) 20
- Vitamin A (DV%) 0
- Vitamin C (DV%) 0
- Calcium (DV%) 0
- Iron (DV%) 0
- Starch (d.e.) 1.5
- Vegetables (d.e.) 1
- Lean Meat (d.e.) 2
- Fat (d.e.) .5
Diabetic Exchanges
| 2 | tablespoons olive oil |
| 2 | tablespoons orange juice |
| 1 | tablespoon reduced-sodium soy sauce |
| 1 | tablespoon Worcestershire sauce |
| 1 | tablespoon grated fresh ginger |
| 1 | teaspoon dry mustard |
| 1 | teaspoon ground turmeric |
| 8 | ounces cooked chicken breast, cubed |
| 8 | ounces tub-style extra-firm tofu (fresh bean curd), drained and cubed |
| 2 | medium carrots or 2 stalks celery, bias sliced |
| 1 | cup pea pods and/or sliced fresh mushrooms |
| 3 | green onions, cut into 1/2-inch-long pieces |
| 1 | medium red and/or green sweet pepper, cut into thin bite-size strips |
| 2 | cups chopped baby bok choy and/or fresh bean sprouts |
| 3 | cups hot cooked brown or white rice |
1. In a large bowl, stir together 1 tablespoon of the oil, the orange juice, soy sauce, Worcestershire sauce, ginger, mustard, and turmeric. Add chicken and tofu; stir to coat. Cover and chill for up to 4 hours.
2. In a very large nonstick skillet, heat remaining 1 tablespoon oil over medium-high heat. Add carrot or celery; cook and stir for 2 minutes. Add pea pods and/or mushrooms; cook and stir for 2 minutes. Add green onion and sweet pepper; cook and stir for 2 minutes. Stir in bok choy and/or bean sprouts.
3. Add undrained chicken mixture; heat through. Serve with hot cooked rice. Makes 6 (1 cup stir-fry plus 1/2 cup rice) servings.
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