Savory Chicken and Tofu Veggie Stir Fry
This Savory Chicken and Tofu Veggie Stir Fry is a delightful blend of tender chicken breast, protein-packed tofu, and a vibrant array of fresh vegetables. Perfect for those looking for a healthy meal packed with flavor, this dish is quick to prepare and full of nutritious ingredients. Serve it over a bed of rice to soak up the delicious stir-fry sauce, making it a memorable dinner option for family and friends. Ideal for meal prep or a weeknight dinner, this recipe serves eight generous portions and is sure to become a favorite in your household.
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
boneless skinless chicken breasts
2 (cut into cubes)
stir fry corn
1 (15 oz) can (drained)
bean sprouts
1 (14 oz) can (drained)
sliced water chestnuts
2 (8 oz) cans (drained)
shredded carrot
1 cup (freshly shredded)
red bell pepper
1 (cut into strips)
yellow bell pepper
1 (cut into strips)
snow peas
1 cup (trimmed)
extra firm tofu
12 ounces (cubed)
broccoli
1 head (chopped into bite-sized pieces)
oil
5 tablespoons (divided)
garlic cloves
3 (minced)
stir-fry sauce
6 ounces (bottle)
Instructions
1
Begin by preparing all of your vegetables. Slice the red and yellow bell peppers into strips, shred the carrots, and chop the broccoli into bite-sized pieces. Set all vegetables aside.
2
Heat 2 tablespoons of oil in a large wok or skillet over medium-high heat. Once hot, par-cook the broccoli for about 2-3 minutes until bright green and slightly tender. Remove the broccoli from the pan and set it aside.
3
Add the remaining oil to the wok, allowing it to heat up again. Add the cubed chicken breasts, cooking them until they're no longer pink on the outside, about 5-7 minutes.
4
Next, gently fold in the cubed tofu and add half of the stir-fry sauce. Stir continuously until the chicken is cooked through and the tofu begins to warm up, approximately another 3-4 minutes.
5
Add all the prepared vegetables—corn, bean sprouts, water chestnuts, shredded carrots, bell peppers, snow peas, and the previously par-cooked broccoli—into the wok along with the remaining stir-fry sauce.
6
Stir everything together vigorously, allowing all vegetables to become tender yet remain crisp, which should take about 5 minutes.
7
Once thoroughly heated, remove the wok from the heat and serve the stir fry over a bed of steamed rice. Enjoy your delicious meal!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the name of this dish?
The dish is called Savory Chicken and Tofu Veggie Stir Fry.
What are the primary protein sources?
The primary protein sources are boneless skinless chicken breasts and extra firm tofu.
How many portions does this recipe provide?
This recipe serves eight generous portions.
Is this stir fry suitable for meal prep?
Yes, it is ideal for meal prep or a quick weeknight dinner.
What type of chicken is recommended?
Boneless skinless chicken breasts are recommended for this recipe.
How should the chicken be prepared?
The chicken should be cut into cubes before cooking.
What kind of tofu works best for this recipe?
The recipe calls for 12 ounces of extra firm tofu.
How should the tofu be cut?
The extra firm tofu should be cubed.
What is the first step in the instructions?
The first step is to prepare all the vegetables by slicing peppers, shredding carrots, and chopping broccoli.
How long do you par-cook the broccoli?
The broccoli should be par-cooked for about 2-3 minutes until bright green and slightly tender.
At what heat should the wok or skillet be set?
The wok should be heated over medium-high heat.
How much total oil is used in the recipe?
A total of 5 tablespoons of oil is used, divided during the cooking process.
Should the canned vegetables be drained?
Yes, the corn, bean sprouts, and water chestnuts should all be drained before use.
Which canned vegetables are included in the ingredients?
The recipe includes canned stir fry corn, bean sprouts, and sliced water chestnuts.
How should the bell peppers be sliced?
Both the red and yellow bell peppers should be cut into strips.
How many garlic cloves are needed?
The recipe requires 3 minced garlic cloves.
When is the stir-fry sauce added?
Half the sauce is added with the chicken and tofu, and the remaining half is added with the vegetables.
What is the recommended serving base for this stir fry?
It is recommended to serve the stir fry over a bed of steamed rice.
How long should the chicken cook before adding the tofu?
The chicken should cook for 5-7 minutes until it is no longer pink on the outside.
What is the final cooking time for the combined ingredients?
After all ingredients are combined, stir-fry for about 5 minutes until vegetables are tender yet crisp.
What is the desired texture of the vegetables in this dish?
The vegetables should become tender but remain crisp.
How much shredded carrot is required?
The recipe calls for 1 cup of freshly shredded carrots.
Are the snow peas prepared in a specific way?
The snow peas should be trimmed before being added to the wok.
How many cans of water chestnuts are used?
Two 8-ounce cans of sliced water chestnuts are used.
What is the size of the tofu package needed?
You will need 12 ounces of extra firm tofu.
Can I use a skillet instead of a wok?
Yes, a large wok or skillet can be used to prepare this dish.
Is this recipe considered healthy?
Yes, it is described as a healthy meal packed with flavor and nutritious ingredients.
What color bell peppers are used in this recipe?
The recipe uses one red bell pepper and one yellow bell pepper.
How much stir-fry sauce is needed in total?
The recipe requires one 6-ounce bottle of stir-fry sauce.
What happens to the broccoli after it is par-cooked?
After par-cooking, the broccoli is removed from the pan and set aside, then added back in with the other vegetables later.