CHICKEN AND/OR TOFU STIR-FRY
I received this recipe from a friend, but haven't had the chance to make it yet. The best stir-fries are made with the freshest vegetables, which makes this a great choice as a "market-day" meal.
Provided by Crafty Lady 13
Categories Chicken
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 14
Steps:
- In a small bowl, whisk together first nine ingredients and set aside.
- In large skillet over medium-high heat saute chicken in a small amount of olive oil until meat is cooked through or tofu is lightly browned. Remove from skillet and set aside.
- Add snow peas or sugar snap peas to skillet. Add soy sauce mixture and bring to a boil, stirring frequently. Reduce heat and simmer until sauce thickens, approximately 3 minutes.
- Mix in cooked spaghetti and green onions. Top with chicken/tofu and serve immediately.
- Variation: Add other vegetables according to the length of time needed to cook until crisp-tender. Add first: thinly sliced carrots. Next: sliced, peeled broccoli stems, onions, bell pepper strips, asparagus, chopped Swiss chard stems, cabbage. Next: broccoli florets, along with soy sauce mixture. Next: sliced mushrooms and summer squash. Last: fresh greens like spinach. You can use any combination of the vegetables listed above.
Nutrition Facts : Calories 670.1, Fat 23.3, SaturatedFat 5.9, Cholesterol 85.1, Sodium 984.3, Carbohydrate 77.2, Fiber 4.1, Sugar 10.6, Protein 36
SIMPLE CHICKEN AND TOFU CURRY
Okay so the hubby and kids HATE tofu right? They don't know what they are missing. This is one way to slip in those soy isofavones that they need. The chicken comes out fantastic too. I like to serve this with rice, steamed green beans, mango chutney and flat bread (flour tortillas work fine). There are many kinds of curry; I use a powdered one from a local natural foods store. Take the time to try a few and find one that is right for your family, some are hot and some are savory. Yummy.
Provided by KookieMomster
Categories Curries
Time 35m
Yield 6 serving(s)
Number Of Ingredients 7
Steps:
- Heat the oil in a large pan or wok.
- Sweat the onion and brown the chicken add the tofu and brown a little (for that crispness that tofu usually lacks).
- In a bowl mix curry into coconut milk and add chicken stock.
- Pour liquids over meat mixture.
- Simmer for 20 minutes, or until ready to serve.
- Take care not to boil because this will cause the tofu to disintegrate.
Nutrition Facts : Calories 320.2, Fat 22.3, SaturatedFat 14.1, Cholesterol 49.7, Sodium 161.8, Carbohydrate 8, Fiber 1.8, Sugar 2.2, Protein 25.1
CHICKEN TOFU STIR FRY
A tasty mix of tofu, chicken and vegetables in a light sauce. Healthy - low on fat and sodium but NOT on flavor!
Provided by semichee
Categories Chicken Breast
Time 40m
Yield 4-6 serving(s)
Number Of Ingredients 16
Steps:
- Start the rice first in a medium non-stick pot, and get it going while you are chopping ingredients. It will take about 20-25 minutes to cook the rice. Alternatively, you can just use a rice cooker.
- Additionally, you will need 2 other sauce pans, one shallow one to cook tofu, and another deep one to cook the main ingredients.
- Heat medium sauce pan on medium heat, and add soy sauce when the pan is hot. Add tofu, cover and cook for 5-7 minutes. Stir tofu and cook (covered) for another 5-7 minutes.
- A few minutes after starting the tofu cooking, heat another deep sauce pan. It is important that the tofu and main ingredients finish around the same time so that the tofu does not dry out. If the tofu does finish early, just turn off the heat and let it sit until you are ready to add it to the main ingredients in the second sauce pan.
- Bring the second pan to med-high heat, add the olive oil, and then add the garlic, ginger, and onion. Stir fry for a 4-5 minutes or until the onion becomes a little soft (according to your tastes). Add the mushrooms, sugar snap peas, and carrots. Add the fish sauce and water. Stir fry for another 3-5 minutes. Reduce the heat to a medium setting, and add the chicken.
- Cook for another 5-7 minutes, depending on the size of the chicken cubes, You want to make sure the chicken is cooked through, but not too dry. Add the tofu from the first pan and stir fry for one additional minute.
- Serve the rice and the chicken tofu dish together. I usually put the rice in first, add some chicken-tofu, and then a few sprigs of cilantro, and mix it up. That's it.
CHICKEN TOFU STIR FRY
Make and share this Chicken Tofu Stir Fry recipe from Food.com.
Provided by Chef Cassady
Categories Chicken Breast
Time 45m
Yield 8 serving(s)
Number Of Ingredients 13
Steps:
- Cut up all your vegetables. I like to cut them into strips, but you can cut them anyway you like.
- Put 2 tbs of oil into your wok or pan and let it heat.
- Par-cook the broccoli then remove from pan.
- Put remaining oil into wok or skillet and let it heat.
- Cook chicken.
- Add tofu.
- Add 1/2 of stir fry sauce.
- Stir until chicken is cooked through.
- Add all vegetables and the remaining stir fry sauce.
- Stir until all vegetables are cooked.
- Serve over rice.
Nutrition Facts : Calories 309.6, Fat 12.8, SaturatedFat 1.9, Cholesterol 17.1, Sodium 410.3, Carbohydrate 37.4, Fiber 7.4, Sugar 9.8, Protein 17.5
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BEST HEALTHY CHICKEN STIR FRY RECIPE - JOE'S HEALTHY MEALS
From joeshealthymeals.com
4.9/5 (7)Total Time 45 minsCategory Main CourseCalories 304 per serving
- Drain and dry tofu, cut into 1" cubes and place in a bowl with olive oil and soy sauce. Mix well and place on a baking sheet and put in the oven 20 to 25 minutes until browned. Remove and keep warm.
- Place broccoli, celery, bell pepper and carrots into a skillet with 1 tbsp olive oil on medium heat and saute until softened, 12 to 15 minutes. Remove to a bowl.
- In the same skillet, add 1/2 cup broth, soy sauce, sesame oil, vinegar, sriracha, and minced garlic bring to a simmer then stir in the cornstarch dissolved in 1/4 cup broth. Bring to a low boil 2 minutes and add the vegetables back to the skillet and combine well.
CHICKEN-TOFU STIR-FRY - EATINGWELL
From eatingwell.com
Servings 6Total Time 1 hr 25 minsAuthor Eatingwell Test KitchenCalories 285 per serving
- 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.
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