Name: Chicken-Tofu Stir-Fry
Prep time: 20 min
Total time: 85 min
Ingredients: 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

Chicken-Tofu Stir-Fry

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

EatingWell Test Kitchen

Updated on September 27, 2018

Prep Time:

20 mins

Additional Time:

1 hr 5 mins

Total Time:

1 hr 25 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Healthy Immunity Heart Healthy High-Protein Low Sodium Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

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

Directions

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.
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.