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Chicken-Tofu Stir Fry

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1Chicken-Tofu Stir Fry Empty Chicken-Tofu Stir Fry on 9th December 2009, 8:25 pm

Chicken-Tofu Stir Fry Recipe

Nutritional Info (Per serving):
Calories: 285, Saturated Fat: 1g, Sodium: 331mg, Dietary Fiber: 4g, Total Fat: 9g, Carbs: 30g, Cholesterol: 32mg, Protein: 20g
Exchanges: Vegetable: 1, Starch: 1.5, Lean Meat: 2, Fat: 0.5
Carb Choices: 2

2 tablespoon oil, olive 2 tablespoon orange juice 1 tablespoon soy sauce, reduced-sodium 1 tablespoon Worcestershire sauce 1 tablespoon ginger, fresh, or 1 teaspoon ground ginger 1 teaspoon mustard, dry 1 teaspoon turmeric 8 ounce(s) chicken, breast (cooked), cubed 8 ounce(s) tofu, tub-style extra firm, drained and cubed 2 medium carrot(s), bias-sliced, or 2 stalks celery, thinly sliced 1 cup(s) mushrooms, fresh, sliced, and/or fresh or frozen, thawed pea pods 3 cup(s) rice, brown, cooked 3 scallion(s) (green onions), cut into 1/2-inch-long pieces 1 medium pepper(s), red, bell, or green bell pepper, cut into thin bite-size strips 2 cup(s) bok choy, baby, chopped, and/or fresh bean sprouts

1. 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 and marinate in the refrigerator for 1 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 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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