VEGGIE CHICKEN STIRFRY

Veggie Chicken Stir Fry
This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!



INGREDIENTS
1 T low-sodium soy sauce
1 t hoisin sauce
1 c warm water
1 T cornstarch

1 t peanut or olive oil
1 t garlic, minced
1 t ginger, minced
1 t Thai hot sauce
2 c mushrooms, sliced
2 c broccoli slaw or chopped broccoli
1 c carrots, shredded
1 red pepper, roasted
2 c chicken breasts, cooked and cubed


DIRECTIONS
Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside. In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce. Stir fry for 1 minute. Add the vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens. Serve with brown rice or rice noodles.
Makes four two cup servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 148.9

Total Fat:	2.3g
Total Carbs:	12.7g
Dietary Fiber:	2.7mg
Protein:	18.9g

VEGETABLE TOFU SCRAMBLER

Vegetable Tofu Scrambler 

Serves: 3
Serving Size: 4 oz.

Tofu is high in protein and calcium, low in fat and sodium, and cholesterol-free. Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan.net), Arsenal Pulp Press. 

INGREDIENTS
1/2 medium onion
4 - 5 mushrooms, sliced
splash of olive oil
1 (12-ounce) pkg firm tofu, crumbled
1-2 tsp curry powder
pepper (to taste)
salsa (to taste)
2 stalks green onions, chopped 

DIRECTIONS
1. In a large saucepan, add the onions and mushrooms to a splash of oil and saute on medium-high heat until the onions are translucent.

2. Crumble tofu and add to saucepan.

3. Add the curry and pepper.

4. Sauté 10-12 minutes until moisture has evaporated.

5. Add salsa and green onions and scramble on high heat for 2 to 4 minutes.

Note: you could also add any other veggies you have kicking around. 

NUTRITION INFO
Calories: 133
Fat: 7.8 g
Carbohydrates: 7.3 g
Protein: 9.4 g