Chicken Tofu Stir Fry
For this diabetic main dish chicken recipe, vary vegetables to create a new dish every time.
Ingredients
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2 tablespoons olive oil
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2 tablespoons orange juice
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1 tablespoon reduced-sodium soy sauce
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1 tablespoon Worcestershire sauce
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1 tablespoon grated fresh ginger
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1 teaspoon dry mustard
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1 teaspoon ground turmeric
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8 ounces cooked chicken breast, cubed
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8 ounces tub-style extra-firm tofu (fresh bean curd), drained and cubed
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2 medium carrots or 2 stalks celery, bias sliced
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1 cup pea pods and/or sliced fresh mushrooms
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3 green onions, cut into 1/2-inch-long pieces
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1 medium red and/or green sweet pepper, cut into thin bite-size strips
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2 cups chopped baby bok choy and/or fresh bean sprouts
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3 cups hot cooked brown or white rice
Directions
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.
Nutrition information
Calories 285, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 32 mg, Sodium 331 mg, Carbohydrate 30 g, Fiber 4 g, Protein 20 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1, Starch 1.5, Lean Meat 2, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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