Chicken And Vegetables With Tofu
A savory chicken and vegetable stir-fry with crispy tofu, featuring soy sauce, ginger, and garlic for a flavorful, quick, healthy meal perfect for weeknights.
Ingredients
- 10 1/2 oz. pkg. Kikkoman firm tofu ⓘ
- 1 whole chicken breast ⓘ
- 2 Tbsp. cornstarch ⓘ
- 3 Tbsp. Kikkoman soy sauce ⓘ
- 1 Tbsp. dry sherry ⓘ
- 1 clove garlic ⓘ
- 3/4 cup chicken broth ⓘ
- 1 tsp. vinegar ⓘ
- 3 Tbsp. vegetable oil ⓘ
- 1 medium zucchini ⓘ
- 1 red or green bell pepper ⓘ
- 1/4 lb. mushrooms
- 1 tsp. minced fresh ginger root ⓘ
- 4 green onions ⓘ
Instructions
- Cut tofu into 1/2 inch cubes and chicken into thin strips. Mix 1 tablespoon each of cornstarch and soy sauce, sherry, and garlic; stir in chicken.
- Let stand for 10 minutes.
- Blend chicken broth, vinegar, remaining cornstarch, and soy sauce to make the sauce mixture.
- Heat 1 tablespoon of oil in a hot wok or skillet over high heat.
- Add chicken and stir-fry for 2 minutes; remove from wok.
- Heat remaining oil in the same wok.
- Add zucchini, bell pepper, mushrooms, ginger, and the whites of green onions; stir-fry for 2 minutes. Add green onion tops and stir-fry for 1 minute.
- Return chicken to the wok and add the broth mixture.
- Cook and stir until the sauce thickens.
- Fold in tofu and heat through before serving.
Tips & Substitutions
For a vegetarian option, substitute the chicken with additional tofu or tempeh. You can also add other vegetables like broccoli or snap peas for extra nutrition. If you prefer a spicier dish, consider adding crushed red pepper flakes or sriracha sauce. Make sure to cut the vegetables uniformly for even cooking, and don't overcrowd the pan to ensure a good stir-fry.
Serving Suggestions
Serve this dish over steamed rice or noodles to soak up the flavorful sauce. It pairs beautifully with a side of hot sour soup or a simple green salad. Garnish with additional green onions or sesame seeds for added flavor and texture. For a complete meal, consider serving with a fruit salad or steamed dumplings.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of chicken broth or water to the skillet over medium heat to prevent sticking, and stir until warmed through. Avoid microwaving for best texture, as it can make the tofu and chicken rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken And Vegetables With Tofu contains roughly 212 calories, with 11g protein, 28g carbohydrates, and 7g fat. It is an excellent source of vitamin C (41% of the Daily Value) and protein (22% of the Daily Value), and a good source of calcium and potassium. Note that it is relatively high in sodium, at 978mg per serving (43% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen tofu for this recipe?
Yes, you can use frozen tofu, but it alters the texture. Thaw it completely and press it to remove excess moisture before cubing. The result will be a firmer texture that absorbs flavors well, making it a great addition to stir-fries.
What type of chicken should I use?
Using boneless, skinless chicken breasts is ideal for this recipe as they cook quickly and remain tender. If you prefer dark meat, chicken thighs work well too. Just adjust the cooking time slightly for thighs, as they may take a bit longer to cook through.
Can I make this recipe ahead of time?
While the dish is best enjoyed fresh, you can prepare the sauce and chop the vegetables in advance. Store them separately in the refrigerator. Combine and cook when ready to serve to maintain the crispness of the vegetables and the texture of the chicken and tofu.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).