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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
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Chicken Tofu Stir Fry
 

Nutrition Facts Per Serving:

  • Servings: 6 (1 cup stir-fry plus 1/2 cup rice) servings
  • Calories285
  • Total Fat (g)9
  • Saturated Fat (g)1
  • Cholesterol (mg)32
  • Sodium (mg)331
  • Carbohydrate (g)30
  • Fiber (g)4
  • Protein (g)20
  • Diabetic Exchanges

  • Starch (d.e.)1.5
  • Vegetables (d.e.)1
  • Lean Meat (d.e.)2
  • Fat (d.e.).5
2 tablespoonsolive oil
2 tablespoonsorange juice
1 tablespoonreduced-sodium soy sauce
1 tablespoonWorcestershire sauce
1 tablespoongrated fresh ginger
1 teaspoondry mustard
1 teaspoonground turmeric
8 ouncescooked chicken breast, cubed
8 ouncestub-style extra-firm tofu (fresh bean curd), drained and cubed
2 mediumcarrots or 2 stalks celery, bias sliced
1 cuppea pods and/or sliced fresh mushrooms
3 green onions, cut into 1/2-inch-long pieces
1 mediumred and/or green sweet pepper, cut into thin bite-size strips
2 cupschopped baby bok choy and/or fresh bean sprouts
3 cupshot 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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