Szechuan Chicken Strips and Tofu - Oxygen Magazine

Szechuan Chicken Strips and Tofu

This easy low-fat take on Chinese food will satisfy that craving without blowing your diet.
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Szechuan Chicken Strips and Tofu Recipe

Ready in 25 minutes | Makes 4 servings

Ingredients

  • 1 Tbsp. safflower or olive oil
  • 1 lb. skinless chicken breast, cut into strips
  • OR
  • 1 lb. well-drained firm tofu, cut into strips
  • OR combination of both equal to 1 lb.
  • Pinch sea salt and black pepper
  • ½ cup red pepper, cut into strips
  • ½ cup green or yellow zucchini, cut into strips
  • ½ cup red onion, cut into strips
  • ½ cup snow peas, trimmed
  • 2 cloves garlic, minced
  • 1 tsp. ginger, freshly grated

Sauce:

  • Pinch sea salt and black pepper
  • 2 tsp. potato flour or quinoa flour
  • 3 tsp. low-sodium soy sauce
  • 3 tsp. rice vinegar
  • 1 tsp. organic honey
  • 1 cup low-sodium vegetable broth or water

Instruction

  1. Place some of the oil in a non-stick skillet or wok. Brown chicken, tofu strips or combination in batches, over medium-high heat. Season with sea salt and black better. Remove from skillet and transfer to serving bowl.
  2. In the same skillet with a little more oil, stir-fry vegetables, garlic and ginger until just done but still bright in color.
  3. Mix dry sauce ingredients in a bowl.
  4. Mix wet sauce ingredients in separate bowl, then add dry ingredients. Mix together, ensuring there are no lumps.
  5. Add sauce mixture to skillet. Bring to a boil and stir constantly. Add chicken or tofu or both. Heat through.
  6. Serve over brown rice.

Nutrients per serving (Chicken): 92 calories, 4 g fat, 0.13 g saturated fat, 44 mg cholesterol, 452 mg sodium, 10 g total carbs, 1 g dietary fiber, 5 g sugars, 5 g protein.

Nutrients per serving (Tofu): 175 calories, 10 g total fat, 0.25 saturated fat, 0 mg cholesterol, 452 mg sodium, 12 g total carbs, 1 g dietary fiber, 5g sugars, 12 g protein.

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