Chicken-Tofu Stir-Fry

Chicken-Tofu Stir-Fry

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From: Diabetic Living Magazine

By switching up the vegetables you use when you make this stir-fry, you can create a unique dish each time.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 2 tablespoons olive oil
  • 2 tablespoons orange juice
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon Worcestershire sauce
  • 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, bias-sliced, or 2 stalks celery, thinly sliced
  • 1 cup sliced fresh mushrooms and/or fresh or frozen, thawed pea pods
  • 3 cups hot cooked brown rice or rice
  • 2 cups chopped baby bok choy and/or fresh bean sprouts
  • 3 green onions, cut into ½-inch-long pieces
  • 1 medium red or green sweet pepper, cut into thin bite-size strips

Preparation

  • Prep

  • Ready In

  1. In a large bowl, stir together 1 tablespoon of the oil, the orange juice, soy sauce, Worcestershire sauce, ginger, mustard, and turmeric. Add cooked chicken and tofu cubes; stir to coat. Cover with plastic wrap or foil and marinate in the refrigerator for 1 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 mushrooms and/or pea pods; cook and stir for 2 minutes. Add bok choy and/or bean sprouts, green onions, and sweet pepper; cook and stir for 2 minutes. Add undrained chicken mixture; heat through. Serve with hot cooked rice.

Nutrition information

  • Serving size: 1 cup stir-fry and ½ cup rice
  • Per serving: 285 calories; 9 g fat(1 g sat); 4 g fiber; 30 g carbohydrates; 20 g protein; 37 mcg folate; 32 mg cholesterol; 4 g sugars; 5,301 IU vitamin A; 52 mg vitamin C; 115 mg calcium; 3 mg iron; 331 mg sodium; 559 mg potassium
  • Nutrition Bonus: Vitamin A (106% daily value), Vitamin C (87% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 lean protein, 1½ starch, 1 vegetable, ½ fat

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