Chicken, Tofu, And Vegetable Stir-fry
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Vegetables | Chicken, Main dishes | 6 | Servings | |
INGREDIENTS
| 1 | T | 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 |
INSTRUCTIONS
1998 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. Recipe by: Weight Watchers Magazine, Jan/Feb 1998 Posted to MC-Recipe Digest V1 #1068 by Carriej999@aol.com on Jan 31,
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Nutrition (calculated from recipe ingredients)
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Calories: 393
Calories From Fat: 77
Total Fat: 8.8g
Cholesterol: 0mg
Sodium: 1222.7mg
Potassium: 445.5mg
Carbohydrates: 66.6g
Fiber: 2.6g
Sugar: 8.3g
Protein: 12.2g