Chicken Tofu Stir Fry - 30g Carbs, 4g Fiber
From: Better Homes and Gardens
Makes 6 (1 cup stir-fry plus 1/2 cup rice) servings
2 Tbsp olive oil
2 Tbsp orange juice
1 Tbsp reduced-sodium soy sauce
1 Tbsp Worcestershire sauce
1 Tbsp grated fresh ginger
1 tsp dry mustard
1 tsp ground turmeric
8 oz cooked chicken breast, cubed
8 oz tub-style extra-firm tofu (fresh bean curd), drained and cubed
2 medium carrots or 2 stalks celery, bias sliced
1 cup pea pods and/or sliced fresh mushrooms
3 green onions, cut into 1/2-inch-long pieces
1 medium red and/or green sweet pepper, cut into thin bite-size strips
2 cups chopped baby bok choy and/or fresh bean sprouts
3 cups hot cooked brown or white rice
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.
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.
Add undrained chicken mixture; heat through. Serve with hot
cooked rice.
Makes 6 (1 cup stir-fry plus 1/2 cup rice) servings
Nutrition facts per serving:
285 Calories, 9g Total Fat, 1g Saturated Fat, 32mg Cholesterol,
331mg Sodium, 30g Carbs, 4g Fiber, 20g Protein
Exchanges:
1 1/2 Starch, 1 Vegetables, 2 Lean Meat, 1/2 Fat