Side Pannel
Chicken, Tofu, and Vegetable Stir-Fry
Chicken, Tofu, and Vegetable Stir-Fry
- Recipe Submitted by ADMIN on 09/26/2007
Category: Poultry, Main Dish
Ingredients List
- 1 tb Vegetable oil
- 1/2 lb Skinned and boned chicken
- -breasts; cut in bite size
- -pcs
- 1 c Sliced carrot; 1/2 inch
- -thick
- 2 c Cubed zucchini
- 1 1/4 c Quartered mushrooms
- 1 c Cubed red bell pepper; 3/4
- -inch cubes
- 1/2 lb Firm tofu; drained, cut into
- -1 inch cubes
- 2/3 c Oyster sauce
- 6 c Hot cooked rice
Directions
1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken;
stir-fry 3 minutes or until browned. Add carrot; stir-fry 3 minutes. Gently
stir in tofu and oyster sauce; cook until thoroughly heated. Serve over
rice.
Yield: 6 servings (serving size: 1 cup stir-fry and 1 cup rice).
Points: 7; Exchanges 1 lean meat, 3 1/2 starch, 1 vegetable.
Per serving: CAL 348 (13 % from fat); PRO 16.9 g; FAT 5 g (SAT 0.8 g); CARB
59.2 g; FIB 2.8 g; CHOL 22 mg; IRON 4.8 mg; SOD 854 mg; CALC 78 mg.
stir-fry 3 minutes or until browned. Add carrot; stir-fry 3 minutes. Gently
stir in tofu and oyster sauce; cook until thoroughly heated. Serve over
rice.
Yield: 6 servings (serving size: 1 cup stir-fry and 1 cup rice).
Points: 7; Exchanges 1 lean meat, 3 1/2 starch, 1 vegetable.
Per serving: CAL 348 (13 % from fat); PRO 16.9 g; FAT 5 g (SAT 0.8 g); CARB
59.2 g; FIB 2.8 g; CHOL 22 mg; IRON 4.8 mg; SOD 854 mg; CALC 78 mg.
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