Chicken Tofu Stir Fry

Mix and match the vegetable options to create a new dish every time you make this stir-fry.

SERVINGS: 6 (1 cup stir-fry plus 1/2 cup rice) servings

CARB GRAMS PER SERVING: 30

Rated : Not yet rated

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

Diabetic Exchanges

Starch (d.e.) 1.5
Vegetables (d.e.) 1
Lean Meat (d.e.) 2
Fat (d.e.) .5

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.