Dinner
Chicken-Tofu Stir-Fry
Juicy chicken and silky tofu soak up a bright citrus-soy marinade that clings like a glossy glaze. Stir-fried with crisp carrots, mushrooms, and tender bok choy, each bite delivers savory-sweet flavor over steamy brown rice.
- Total
- 28 min
- Prep
- 20 min
- Cook
- 8 min
- Serves
- 6
Nutrition per Serving
- Calories
- 285
- Protein
- 20g
- Carbs
- 30g
- Fat
- 9g
- Fiber
- 4g
- Sugar
- 4g
- Sodium
- 331mg
Ingredients
- 2 tbsp olive oil
- 2 tbsp orange juice
- 1 tbsp reduced-sodium soy sauce
- 1 tbsp Worcestershire sauce
- 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, bias-sliced, or 2 stalks celery, thinly sliced
- 1 cup sliced fresh mushrooms and/or fresh or frozen, thawed pea pods
- 3 cup hot cooked brown rice or rice
- 2 cup 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
Instructions
- 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.