Chicken, Tofu, and Vegetable Stir-Fry
Chicken, Tofu, and Vegetable Stir-Fry brings tender marinated chicken and velvety firm tofu together with crisp bell peppers and onions in a savory-sweet sauce kissed with chili garlic heat. The balance of soy, oyster sauce, and rice wine creates depth without heaviness, perfect for a quick weeknight dinner or a lighter main alongside steamed rice.
- Prep—
- Cook15 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Chicken, Tofu, and Vegetable Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 48 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 27 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 49
- Heart Health
- 47
- Metabolic
- 49
- Digestive
- 38
- Inflammatory
- 59
- Performance
- 52
- General Wellness
- 1
In a medium bowl, combine the soy sauce, sugar, cornstarch, and rice wine. Add the green onion and chicken to the mixture. Let it marinate for at least 15 minutes.
- 2
In a wok over medium-high heat, cook and stir the chicken with the marinade for about 5 minutes until almost cooked through. Add the garlic, onion, and peppers, then continue cooking and stirring for 5 minutes, or until the vegetables are crisp yet tender and the chicken is no longer pink and the juices run clear.
- 3
Stir the tofu, water, oyster sauce, and chili paste into the wok, then cook and stir until heated through.
- Calories 368.9 kcal Moderate 18%
- Protein 26.82 g Good Source 54%
- Carbohydrate 45.91 g 17%
- Total Fat 8.61 g Moderate 11%
- Saturated Fat 1.06 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 47.83 mg Moderate 16%
- Sodium 910.23 mg High 40%
- Dietary Fiber 6.75 g Good Source 24%
- Total Sugars 14.48 g --
- Added Sugars 3.78 g Moderate 8%
- Calcium 115.4 mg Low Source 9%
- Iron 3.09 mg Moderate 17%
- Potassium 924.52 mg Moderate 20%
- Vitamin A 97.94 mcg Moderate 11%
- Vitamin C 19.78 mg Good Source 22%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Corn 🌽
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Chicken, Tofu, and Vegetable Stir Fry is made with 13 ingredients and serves 6. It takes about 15 mins and is rated easy. Key ingredients include Chicken Breast, Cornstarch, Firm Tofu, and Garlic. Each serving provides about 368.9 kcal, and is a good source of protein.
Recipe Questions
- What is Chicken, Tofu, and Vegetable Stir-Fry made of?
- The main ingredients are Chicken Breast, Cornstarch, Firm Tofu, Garlic, Garlic Chili Paste. The full list of 13 is above.
- How long does it take to make Chicken, Tofu, and Vegetable Stir-Fry?
- About 15 mins in total: 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 368.9 kcal. The full nutrition breakdown is above.
- Is Chicken, Tofu, and Vegetable Stir-Fry easy to make?
- This recipe is rated easy, with 13 ingredients and 3 steps.
- Is Chicken, Tofu, and Vegetable Stir-Fry healthy?
- Chicken, Tofu, and Vegetable Stir-Fry has an easyChef Pro health score of 52/100. Per serving, it provides 368.9 calories and 26.82 g of protein, or 54% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 910.23 mg (40% of the Daily Value), saturated fat at 1.06 g (5% of the Daily Value) and added sugars at 3.78 g (8% of the Daily Value). It contains Soy, Corn, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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