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Tofu or Chicken Stir Fry

Nutrition Facts
Servings per Recipe:
6 servings
 Amount Per Serving
Calories 160
Fat 3g
Sodium 230mg
Total carbohydrate 25g
Fiber 3g
 Non-stick cooking spray
2 garlic cloves, minced
½ tsp. ginger
3 green onions (chopped diagonally)
1 lb. tofu, cubed OR 3 cups cooked chicken, cubed
2 Tbsp. low-sodium soy sauce
¼ cup water
4 cups vegetables*, cut into small pieces
2 cups cooked brown rice
2 Tbsp. sesame seeds (optional)
  1. Spray large frying pan or wok with cooking spray.
  2. Saute garlic, ginger, green onions and tofu or chicken. After lightly browned; remove tofu or chicken and set aside.
  3. Add soy sauce and 2 tablespoons of water to the skillet.
  4. Add vegetables at different times according to how long it takes for them to cook. Broccoli takes longer to cook than snow peas so cook broccoli first and then add snow peas a little later. Stir well.
  5. Add cooked rice, tofu or chicken, and remaining 2 tablespoons of water. Stir lightly to mix.
  6. Cook until all vegetables are slightly crunchy.
  7. Sprinkle with sesame seeds during last minute of cooking if desired.
  8. Serve with extra soy sauce.
  9. *3 or more vegetables - bean sprouts, carrots, mushrooms, water chestnuts, broccoli, cauliflower, snow peas, zucchini, peppers)

Keywords: brown rice, chicken, green onions, protein , soy sauce , stir fry, tofu, vegetables

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