Chicken-Tofu Stir-Fry

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

Prep Time:
20 mins
Additional Time:
1 hr 5 mins
Total Time:
1 hr 25 mins
6 servings


  • 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 1/2-inch-long pieces

  • 1 medium red or green sweet pepper, cut into thin bite-size strips


  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 Facts (per serving)

285 Calories
9g Fat
30g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup stir-fry and 1/2 cup rice
Calories 285
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 4g 14%
Total Sugars 4g
Protein 20g 41%
Total Fat 9g 12%
Saturated Fat 2g 8%
Cholesterol 32mg 11%
Vitamin A 5301IU 106%
Vitamin C 52mg 58%
Folate 37mcg 9%
Sodium 331mg 14%
Calcium 115mg 9%
Iron 3mg 15%
Magnesium 104mg 25%
Potassium 559mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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