Easy Stir-Fry with Chicken or Tofu

Name: Easy Stir-Fry with Chicken or Tofu
Yield: 4
Ingredients: 1/2 lb 1/2 lb boneless organic chicken breasts; 1/2 lb -- OR firm, non-silken tofu, drained; 1 clove Garlic, minced; 1 Tbsp Low sodium soy sauce; 1/4 cup Low sodium bouillon; 1 tsp Ginger; 1 Tbsp Oyster sauce (optional); 1 tsp Cornstarch; 2 Tbsp Vegetable oil; 1 cup Thinly sliced carrots; 2 cups Broccoli pieces; 1 medium Onion, chopped; 1/2 cup Mushrooms, sliced (optional)

May 7, 2006 Robin R. - Editor

About

A super low-cost meal that can be served over brown rice, Chinese noodles or on its own. The original recipe called for pork, beef or chicken and I modified it to include a vegetarian option. I have made it with chicken and with tofu and liked both options. The original recipe called for beef bouillon, but you can use any flavour you like.

Serves 4.

Ingredients

1/2 lb boneless organic chicken breasts		1/2 lb
-- OR firm, non-silken tofu, drained		1/2 lb
Garlic, minced		1 clove
Low sodium soy sauce		1 Tbsp
Low sodium bouillon		1/4 cup
Ginger		1 tsp
Oyster sauce (optional)		1 Tbsp
Cornstarch		1 tsp
Vegetable oil		2 Tbsp
Thinly sliced carrots		1 cup
Broccoli pieces		2 cups
Onion, chopped		1 medium
Mushrooms, sliced (optional)		1/2 cup

Directions

Remove any visible fat from chicken and cut into 1/4 inch strips, approximately 2 inches long.
If using tofu, you may wish to drain overnight using weight and pressure to extract as much liquid as possible. This will create a firmer texture. When drained, chop into bite-sized cubes.
In a bowl, combine garlic, soy sauce, bouillon, ginger, and oyster sauce (if using). Add meat or tofu and mix well. Let stand in refrigerator for 30 minutes while preparing vegetables. (If using tofu, you may wish to marinate for several hours for improved flavour).
Drain meat or tofu and pat dry, reserving marinade. Mix cornstarch into marinade and set aside.
In a large skillet, pan or wok, heat oil until very hot. Add meat; stir-fry for two minutes or until done. If using tofu, stir-fry until browned. Remove meat or tofu from pan and set aside.
Add carrots to pan (adding a small amount of oil if necessary); stir-fry for 1 minute. Add broccoli and onion; stir-fry for 2 minutes. Add mushrooms (if using); stir-fry for 1 minute.
Return meat or tofu to pan. Add marinade mixture and cook, tossing until all ingredients are glazed.
Serve immediately. Paleo and Keto folks can serve this dish without rice or noodles and may wish to prepare the meat without trimming fat.

Source

This recipe came from Heart Smart Cooking on a Shoestring by Julie Watson, a cookbook my mother gave me while I was a starving student. This cookbook was published in 1991 by the Heart and Stroke Foundation of Canada.

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Stir-Fry – IIdi Papp photo / Shutterstock.com. Not a picture of the actual final product of this recipe. Photo has been used for graphical enhancement.