Stir-Fried Chicken & Tofu
Serve this stir-fry over barley instead of rice. The barley contributes a significant amount of fiber (about 25% of which is heart-healthy soluble fiber), as well as lots of selenium and quite a bit of magnesium.
  • 1/4 cup reduced-sodium soy sauce
  • 1 tablespoon light brown sugar
  • 2 teaspoons cornstarch
  • 3/4 pound skinless, boneless chicken breast, cut crosswise into 1/4-inch-wide strips
  • 2 tablespoons extra-light olive oil
  • 1/2 pound shiitake mushrooms, stems removed and caps quartered
  • 1 red bell pepper, cut into 1/2-inch squares
  • 1/2 pound asparagus, cut on diagonal into 1-inch lengths
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 pound extra-firm tofu, cut into 1/2-inch chunks
  • 4 scallions, thinly sliced

    1. In medium bowl, whisk together soy sauce, brown sugar, and cornstarch. Add chicken and stir to coat.

    2. In a large nonstick skillet, heat oil over medium-high heat. Add mushrooms and bell pepper, and cook 3 minutes or until pepper is crisp-tender.

    3. Lift chicken from marinade; reserve marinade. Add chicken to pan along with asparagus, garlic, and ginger and cook 3 minutes or until chicken is almost cooked through.

    4. Add tofu, scallions, and reserved marinade and bring to a boil. Cook, stirring frequently, for 3 minutes or until chicken is cooked through and sauce is lightly thickened.

    Nutritional Information
    Per serving: 336 calories, 16g total fat, 2.5g saturated fat, 7.2g monounsaturated fat, 5.1g polyunsaturated fat, 2.4g dietary fiber, 34g protein, 16g carbohydrate, 50mg cholesterol, 605mg sodium.
    Good source of: iron, isoflavones, magnesium, selenium, vitamin C.

    Date Published: 09/19/2005 > Printer-friendly Version

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