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
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.