TOFU AND CHICKEN RECIPES HEALTHY RECIPES

CHICKEN-TOFU STIR-FRY RECIPE | EATINGWELL

Chicken-Tofu Stir-Fry Recipe | EatingWell image

By switching up the vegetables you use when you make this stir-fry, you can create a unique dish each time.

Provided by Diabetic Living Magazine

Categories Healthy Chicken Stir Fry Recipes

Total Time 1 hours 25 minutes

Number Of Ingredients 14

Ingredients

2 tablespoons olive oil
2 tablespoons orange juice
1 tablespoon reduced-sodium soy sauce
1 tablespoon Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon ground turmeric
8 ounces cooked chicken breast, cubed
8 ounces 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 cups hot cooked brown rice or rice
2 cups 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

Steps:

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.

Nutrition Facts : Calories 285 calories, CarbohydrateContent 30 g, CholesterolContent 32.1 mg, FatContent 9.3 g, FiberContent 3.9 g, ProteinContent 20.3 g, SaturatedFatContent 1.5 g, SodiumContent 330.9 mg, SugarContent 3.5 g

MAPO TOFU WITH CHICKEN (?????) | MADE WITH LAU

Mapo Tofu With Chicken (?????) | Made With Lau image

A spicy Sichuan classic for good reason: it's easy to make, delicious, and healthy!

Provided by Made With Lau

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

Yield 4

Number Of Ingredients 18

Ingredients

1 lb tofu
3 oz chicken
1 tbsp cornstarch
1 tbsp oyster sauce
2 tbsp water
1 tbsp bean sauce
1 tbsp oyster sauce
1 tsp sugar
0.5 tsp dark soy sauce
2 chili peppers
2 garlic cloves
1 green onion
1 cup water
1 tbsp oil
0.5 tsp salt
1 tsp sesame oil
1 tbsp cornstarch
2 tbsp water

Steps:

Cut the chicken by slicing diagonally. Then, gather the clumps of chicken together, and chop the pieces into even smaller pieces. Gather, flip the clump of chicken, and repeat.
Place your newly minced chicken in a bowl, and add cornstarch, oyster sauce, and water. Using your hands and a bit of strength, mix and massage the chicken around until the marinade is fully absorbed. Let the marinade sit for about 5 minutes.
Pour the water out of the tofu package, and chop the tofu into cubes.
Mince garlic cloves, chili peppers, and green onion.
In a bowl, mix together cornstarch and water until you have an even consistency.
Set your stove to its highest setting, and wait a few minutes for your pan or wok to heat up. Once it's hot enough, add oil, garlic cloves, and chilies. Stir the garlic and chilies around for 20 to 30 seconds.
Add bean sauce to the wok, stirring it around with the chicken for about 1 minute.
Add the tofu to the wok, gently stir it around, and cover the wok with a lid. Let it sit for about 3 minutes, when the wok starts to boil.
Slowly pour the cornstarch mix into the wok, gently stirring the wok around as you go. Be careful not to break the tofu in the process. Next, add sesame oil. Gently stir the wok around to mix the sesame oil in.
We're done! You're almost ready to eat your delicious creation. If you're plating the dish, the only caveat is to pour the tofu directly into a bowl or plate WITHOUT using a spatula. This helps keep the tofu intact.

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TOFU NUGGETS THAT TASTE LIKE CHICKEN RECIPE BY TASTY

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