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Chicken tofu stir fry
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| Healthy Recipes Chicken-Tofu Stir-Fry Recipe E-mail recipe Print recipe To save this recipe, register now! Quick Info: Servings Diabetes-Friendly Nutritional Info (Per serving): Calories: 285, Saturated Fat: 1g, Sodium: 331mg, Dietary Fiber: 4g, Total Fat: 9g, Carbs: 30g, Cholesterol: 32mg, Protein: 20g Exchanges: Vegetable: 1, Starch: 1.5, Lean Meat: 2, Fat: 0.5 Carb Choices: 2 Recipe Source: More Diabetic Recipes Ingredients | |
| 2 tablespoon | oil |
| olive | |
| 2 tablespoon | orange juice |
| 1 tablespoon | soy sauce, reduced-sodium |
| 1 tablespoon | Worcestershire sauce |
| 1 tablespoon | ginger, fresh, or 1 teaspoon ground ginger |
| 1 teaspoon | mustard, dry |
| 1 teaspoon | turmeric |
| 8 ounce(s) | chicken, breast (cooked), cubed |
| 8 ounce(s) | tofu, tub-style extra firm, drained and cubed |
| 2 medium | carrot, (s), bias-sliced, or 2 stalks celery, thinly sliced |
| 1 cup(s) | mushrooms, fresh, sliced, and/or fresh or frozen, thawed pea pods |
| 3 cup(s) | rice, brown, cooked |
| 3 | scallion, (s) (green onions), cut into 1/2-inch-long pieces |
| 1 medium | pepper, (s), red, bell, or green bell pepper, cut into thin bite-size strips |
| 2 cup(s) | bok choy, baby, chopped, and/or fresh bean sprouts |
Preparation
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 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.
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