Chicken, Tofu, and Vegetable Stir-Fry
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INGREDIENTS
- 6 c Hot cooked rice
- 1 1/4 c Quartered mushrooms
- 1 tb Vegetable oil
- 2 c Cubed zucchini
- 2/3 c Oyster sauce
- 1/2 lb Skinned and boned chicken
- 1 c Cubed red bell pepper; 3/4
- 1/2 lb Firm tofu; drained, cut into
- 1 c Sliced carrot; 1/2 inch
INSTRUCTIONS
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. Recipe by: Weight Watchers Magazine, Jan/Feb 1998 Posted to MC-Recipe Digest V1 #1068 by Carriej999@aol.com on Jan 31, 1998
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (499g) | ||
| Recipe Makes: 6 Servings | ||
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| Calories: 419 | ||
| Calories from Fat: 31 (7%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 3.5g | 5 % | |
| Saturated Fat 0.6g | 3 % | |
| Monounsaturated Fat 1.6g | ||
| Polyunsanturated Fat 1g | ||
| Cholesterol 26.5mg | 8 % | |
| Sodium 929.6mg | 32 % | |
| Potassium 247mg | 7 % | |
| Total Carbohydrate 78.3g | 23 % | |
| Dietary Fiber 4g | 16 % | |
| Sugars, other 74.3g | ||
| Protein 16g | 23 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 419
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