5 Simple Tofu And Chicken Recipes
Many different Tofu And Chicken preparations are available here; you may narrow your search based on criteria like required cooking time, number of calories, and desired presentation style. This cookbook is the ultimate collection of delicious meals from around the world. My generation considers it mandatory reading because of its widespread appeal, low price, and ease of access. Enjoy your meal!
1.Sweet & Spicy Sriracha Tofu
Sweet & Spicy Sriracha Tofu
Ingredients
- For the tofu:
- 1 block 350g extra-firm tofu, drained and pressed (see notes), cubed
- ⅓ cup cornstarch
- 2 tablespoons oil for frying
- cooked rice for serving
- For the sweet & spicy sauce:
- 1 cup water
- ¼ cup soy sauce
- ¼ cup white sugar
- 1 - 3 tablespoons Sriracha depending on your spice preference
- 2 tablespoons agave
- 3 cloves garlic minced
- 2 tablespoons cornstarch
- 2 tablespoons water
- US Customary - Metric
Instructions
- In order to prepare the tofu, place the tofu in a medium bowl and sprinkle the cornstarch over it. To coat, give everything a thorough toss, then shake off any excess.
- To fry the tofu cubes, heat the oil in a skillet and cook them until they are browned on both sides. around 4 minutes per side. To remove any extra oil, drain the tofu on some paper towel first.
- To prepare the Sriracha sauce, bring one cup of water, one tablespoon of soy sauce, one tablespoon of sugar, one tablespoon of sriracha, one tablespoon of agave nectar, and one clove of garlic to a boil in a small pot. Cornstarch and two teaspoons of water should be combined and stirred together in a glass or a small dish. After pouring the cornstarch mixture into the sauce, thoroughly mix it with the whisk. Cook for another minute or two, until the sauce has reached the desired consistency.
- To serve, toss the sauce with the tofu, and then place the mixture on top of a bed of rice.
Notes
Nutrition Facts
4 servings per container
| Amount Per Serving | ||
|---|---|---|
| Calories | 330 | |
| % Daily Value* | ||
| Total Fat 11 g | 16 % | |
| Saturated Fat 1 g | 6 % | |
| Trans Fat 0 g | ||
| Cholesterol 0 mg | 0 % | |
| Sodium 1,076 mg | 45 % | |
| Total Carbohydrate 51 g | 17 % | |
| Dietary Fiber 2 g | 7 % | |
| Total Sugars 21 g | ||
| Includes 20 g Added Sugars | ||
| Protein 9 g | 19 % | |
| Vitamin D 0 Вµg | 0 % |
|---|---|
| Calcium 180 mg | 18 % |
| Iron 2 mg | 13 % |
| Potassium 227 mg | 5 % |
*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition claims: balanced * vegan * vegetarian * pescatarian * dairy Free * egg Free * milk Free * peanut Free * tree Nut Free * fish Free * shellfish Free * pork Free * red Meat Free * crustacean Free * celery Free * mustard Free * sesame Free * lupine Free * mollusk Free * alcohol Free * kosher * b Healthy
| Fat | 11 g | 16 % |
|---|---|---|
| Saturated | 1 g | 6 % |
| Trans | 0 g | – |
| Monounsaturated | 5 g | – |
| Polyunsaturated | 4 g | – |
| Carbs | 51 g | 17 % |
| Fiber | 2 g | 7 % |
| Total Sugars | 21 g | – |
| Added Sugars | 20 g | – |
| Protein | 9 g | 19 % |
| Cholesterol | 0 mg | 0 % |
| Sodium | 1,076 mg | 45 % |
| Calcium | 180 mg | 18 % |
| Magnesium | 50 mg | 12 % |
| Potassium | 227 mg | 5 % |
| Iron | 2 mg | 13 % |
| Zinc | 1 mg | 10 % |
| Phosphorus | 152 mg | 22 % |
| Vitamin A | 1 Вµg | 0 % |
| Vitamin C | 6 mg | 7 % |
| Thiamin (B1) | 0 mg | 12 % |
| Riboflavin (B2) | 0 mg | 7 % |
| Niacin (B3) | 1 mg | 8 % |
| Vitamin B6 | 0 mg | 13 % |
| Folate (Equivalent) | 67 Вµg | 17 % |
| Folate (Food) | 20 Вµg | – |
| Vitamin B12 | 0 Вµg | 0 % |
| Vitamin D | 0 Вµg | 0 % |
| Vitamin E | 1 mg | 8 % |
| Vitamin K | 7 Вµg | 6 % |
Source: https://itdoesnttastelikechicken.com/sweet-spicy-sriracha-tofu/#recipe
Also interesting about Tofu And Chicken Recipe:
Is tofu healthier than chicken?
Vegan diet with tofu. Vegetarians and vegans rely heavily on this meatless dish. It’s lower in fat and calories and higher in nutrients including fiber, calcium, iron, magnesium, zinc, and folate.
Does tofu absorb flavor?
Because it lacks its own flavor, tofu will take on the tastes of any marinade you make. It’s a great vessel for absorbing the flavors of brothy dishes like stews, soups, and curries. To make the most of this adaptable and nutrient-dense meal, we will examine the optimal marinating techniques for tofu.
2.How To Make Tofu Taste Like Chicken
How To Make Tofu Taste Like Chicken
Ingredients
- 1 block extra-firm tofu
- 1 cube Not-Chick’n Cubes
- 6 tablespoons water
- Oil
Instructions
- Put a block of tofu into the freezer for at least one day. Take the frozen block out of its packing, and then defrost it in the microwave for approximately 10 to 12 minutes.
- After the item has been defrosted, wait for it to cool for five minutes. After that, remove any extra water by draining the mixture and pressing it firmly between two plates.
- A bowl that can be heated in the microwave should have 6 teaspoons of water poured into it. Put it in the microwave for one minute. Place one Not-Chick'n cube into the water that is already heated in the dish. Combine the ingredients in a small container and dissolve them by stirring.
- Tear the block of tofu into pieces that are suitable for snacking, and set them aside in a bowl. Put one tablespoon of oil in the pan and set it over high heat. After adding the tofu, let it simmer for around four to five minutes. Cook until browned on all sides, then flip and continue cooking.
- After that, pour the broth mixture over the chunks of tofu and continue to simmer for another 8 to 10 minutes.
| Amount Per Serving | ||
|---|---|---|
| Calories | 69 | |
| % Daily Value* | ||
| Total Fat 5 g | 7 % | |
| Saturated Fat 1 g | 4 % | |
| Trans Fat 0 g | ||
| Cholesterol 0 mg | 0 % | |
| Sodium 11 mg | 0 % | |
| Total Carbohydrate 1 g | 0 % | |
| Dietary Fiber 1 g | 3 % | |
| Total Sugars 0 g | ||
| Includes – Added Sugars | ||
| Protein 7 g | 13 % | |
| Vitamin D 0 Вµg | 0 % |
|---|---|
| Calcium 163 mg | 16 % |
| Iron 1 mg | 7 % |
| Potassium 120 mg | 3 % |
*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition claims: low Carb * low Sodium * sugar Conscious * low Potassium * kidney Friendly * keto Friendly * plant Based * vegan * vegetarian * pescatarian * mediterranean * dairy Free * gluten Free * wheat Free * egg Free * milk Free * peanut Free * tree Nut Free * fish Free * shellfish Free * pork Free * red Meat Free * crustacean Free * celery Free * mustard Free * sesame Free * lupine Free * mollusk Free * alcohol Free * no Sugar Added * fodmap Free * kosher * b Healthy
| Fat | 5 g | 7 % |
|---|---|---|
| Saturated | 1 g | 4 % |
| Trans | 0 g | – |
| Monounsaturated | 2 g | – |
| Polyunsaturated | 2 g | – |
| Carbs | 1 g | 0 % |
| Fiber | 1 g | 3 % |
| Total Sugars | 0 g | – |
| Added Sugars | – | – |
| Protein | 7 g | 13 % |
| Cholesterol | 0 mg | 0 % |
| Sodium | 11 mg | 0 % |
| Calcium | 163 mg | 16 % |
| Magnesium | 30 mg | 7 % |
| Potassium | 120 mg | 3 % |
| Iron | 1 mg | 7 % |
| Zinc | 1 mg | 6 % |
| Phosphorus | 98 mg | 14 % |
| Vitamin A | 0 Вµg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Thiamin (B1) | 0 mg | 4 % |
| Riboflavin (B2) | 0 mg | 4 % |
| Niacin (B3) | 0 mg | 1 % |
| Vitamin B6 | 0 mg | 4 % |
| Folate (Equivalent) | 15 Вµg | 4 % |
| Folate (Food) | 15 Вµg | – |
| Vitamin B12 | 0 Вµg | 0 % |
| Vitamin D | 0 Вµg | 0 % |
| Vitamin E | 0 mg | 2 % |
| Vitamin K | 3 Вµg | 2 % |
Source: https://itdoesnttastelikechicken.com/sweet-spicy-sriracha-tofu/#recipe
Also interesting about Tofu And Chicken Recipe:
Is tofu healthier than chicken?
Vegan diet with tofu. Vegetarians and vegans rely heavily on this meatless dish. It’s lower in fat and calories and higher in nutrients including fiber, calcium, iron, magnesium, zinc, and folate.
Is Mapo tofu healthy?
Most Excellent: Ma-Po Tofu
Tofu, which is made from soybeans, is a great source of protein; just half a cup provides 11 grams. There’s a lot of iron and calcium in it, too. This meal is prepared in a chili-spiked bean sauce. In addition, chili peppers are a good source of vitamins A and C.
3.Panda Express Eggplant Tofu Copycat Recipe
Panda Express Eggplant Tofu Copycat Recipe
Ingredients
- For the Stir Fry
- ½ cup + 1 tablespoon olive oil 125g
- 1 pound eggplant cut in chunks with peel (453g)
- 1 pound extra firm tofu cubed (400g)
- 2 red bell peppers cut in chunks (190g)
- 1 tablespoon garlic minced
- 1 tablespoon ginger grated
- ¼ teaspoon red pepper flakes
- 3 tablespoons green onion chopped (optional)
- For the Sauce
- ½ cup vegetable broth 120 ml
- ¼ cup soy sauce or liquid aminos 60 ml
- 2 tablespoons sugar 25g
- 1 tablespoon sesame oil 15 ml
- 1 tablespoon sambal oelek 15 ml
- 1 tablespoon rice vinegar 15 ml
- 1 tablespoon cornstarch or arrowroot 15 ml
- 2 tablespoons water 30 ml
- US Imperial - Metric
Instructions
- In a bowl or a measuring cup, whisk together all of the ingredients for the sauce, excluding the cornstarch and water that will be used to make the slurry.
- Tofu should be drained. We utilized extremely firm, which does not require any pressing before usage. Before continuing with the recipe, you should press the tofu for at least half an hour if you are using extra-firm tofu.
- Cube the firm tofu and set it aside. After bringing three tablespoons of olive oil to a boil in a wok set over medium-high heat, add the cubes of tofu. Fry in oil until brown, and then transfer to a dish lined with paper towels to drain.
- Warm up three tablespoons of oil, add the eggplant, and stir fried it for about four minutes, or until it has become more pliable. Continuous stirring is required, and additional oil should be added on an as-needed basis due to the fast absorption of the oil. Drain on a platter that has been lined with paper towels.
- After heating up one tablespoon of oil in a stir fry pan, cooking the red bell peppers for two minutes while stirring, and then transferring them to a dish to drain.
- Stir fry the garlic, ginger, and red pepper flakes for thirty seconds after heating a half spoonful of oil and adding them to the pan. Set aside.
- After adding the water to the cornstarch or arrowroot, whisk continuously to prevent the formation of lumps. After adding the slurry, mix it into the sauce until it is completely incorporated. It ought should amount to one cup when combined. When the sauce has reached the desired consistency, give it a minute to simmer in the empty pan.
- After mixing the garlic combination with the sauce, add the veggies and tofu, and then add the remaining ingredients. Keep stirring on low until everything is evenly covered with the sauce.
- While the dish is still warm, serve it with some sliced green onion and toasted sesame seeds on top.
Notes
The cornstarch slurry should be added right before using the stir fried sauce.
Place the veggies and tofu on plates lined with paper towels so that any excess oil can be absorbed.
During the cooking process, the eggplant will soak up a significant amount of oil, which is why there is a large quantity of oil listed as an ingredient.
Bake or air fry the eggplant to minimize the amount of oil, but keep in mind that this can alter the texture.
| Amount Per Serving | ||
|---|---|---|
| Calories | 307 | |
| % Daily Value* | ||
| Total Fat 25 g | 38 % | |
| Saturated Fat 3 g | 17 % | |
| Trans Fat 0 g | ||
| Cholesterol 0 mg | 0 % | |
| Sodium 529 mg | 22 % | |
| Total Carbohydrate 14 g | 5 % | |
| Dietary Fiber 4 g | 17 % | |
| Total Sugars 7 g | ||
| Includes 4 g Added Sugars | ||
| Protein 11 g | 22 % | |
| Vitamin D 0 Вµg | 0 % |
|---|---|
| Calcium 407 mg | 41 % |
| Iron 2 mg | 12 % |
| Potassium 415 mg | 9 % |
*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition claims: low Carb * vegan * vegetarian * pescatarian * dairy Free * egg Free * milk Free * peanut Free * tree Nut Free * fish Free * shellfish Free * pork Free * red Meat Free * crustacean Free * celery Free * mustard Free * lupine Free * mollusk Free * alcohol Free * kosher
| Fat | 25 g | 38 % |
|---|---|---|
| Saturated | 3 g | 17 % |
| Trans | 0 g | – |
| Monounsaturated | 15 g | – |
| Polyunsaturated | 6 g | – |
| Carbs | 14 g | 5 % |
| Fiber | 4 g | 17 % |
| Total Sugars | 7 g | – |
| Added Sugars | 4 g | – |
| Protein | 11 g | 22 % |
| Cholesterol | 0 mg | 0 % |
| Sodium | 529 mg | 22 % |
| Calcium | 407 mg | 41 % |
| Magnesium | 55 mg | 13 % |
| Potassium | 415 mg | 9 % |
| Iron | 2 mg | 12 % |
| Zinc | 1 mg | 11 % |
| Phosphorus | 152 mg | 22 % |
| Vitamin A | 63 Вµg | 7 % |
| Vitamin C | 47 mg | 52 % |
| Thiamin (B1) | 0 mg | 12 % |
| Riboflavin (B2) | 0 mg | 10 % |
| Niacin (B3) | 1 mg | 8 % |
| Vitamin B6 | 0 mg | 18 % |
| Folate (Equivalent) | 50 Вµg | 12 % |
| Folate (Food) | 50 Вµg | – |
| Vitamin B12 | 0 Вµg | 0 % |
| Vitamin D | 0 Вµg | 0 % |
| Vitamin E | 3 mg | 22 % |
| Vitamin K | 20 Вµg | 17 % |
Source: https://savortheflavour.com/eggplant-tofu/#recipe
Also interesting about Tofu And Chicken Recipe:
Can you eat tofu everyday?
It is generally accepted that eating tofu and other soy foods on a daily basis is harmless. However, if you have breast tumors, you may wish to limit your consumption. For this reason, some medical professionals recommend that women with estrogen-sensitive breast cancers reduce their use of tofu and other forms of soy.
Can I lose weight eating tofu?
Tofu is a great source of calcium and manganese, two minerals that are essential for healthy bones, and it is low in calories. If you’re trying to lose weight, tofu may be a good choice because it can help you feel full for longer on fewer calories. Particularly when replacing animal proteins high in saturated fat, such as beef or pork, it may help lower the risk of cardiovascular disease.
4.Tofu Noodle Soup (Vegan Chicken Noodle Soup)
Tofu Noodle Soup (Vegan Chicken Noodle Soup)
Ingredients
- 1 14- oz. block extra-firm tofu drained and pressed
- 1 and 1/2 tbsp olive oil
- 1 tsp coconut oil
- 1 cup diced onion
- 1 cup diced celery
- 1 cup sliced carrot peeled if desired
- 4 cloves garlic
- 1/4 tsp red pepper flakes
- 1/4 tsp dried thyme
- 1/4 tsp ground black pepper
- 1/8 tsp ground white pepper or additional black pepper
- 8 cups vegan chicken-style broth or use any vegetable broth or stock
- 2 tbsp low-sodium soy sauce
- 1 tbsp nutritional yeast
- 8 oz. brown rice elbows scant 2 cups (or pasta of choice, broken into bite-sized pieces if applicable)
- salt to taste I used 1/2 tsp; add it gradually
Instructions
- Prepare an empty baking sheet by lining it with parchment paper and preheating the oven to 350 degrees Fahrenheit. While the oven is being reheated, you should crack open the box of tofu, press the tofu, and drain any extra liquid. (You can either use a tofu press, or you can wrap the tofu in a clean towel, and then stack something heavy on top of the towel.)
- After the tofu has been "squished" into a more chaotic shape by applying pressure, it may then be coarsely chopped. (This step is optional; if you would rather just cut it into cubes, feel free to do so). The chunks of tofu should be placed on a baking sheet. After 20 minutes in the oven, stir the tofu pieces around and then turn them. Continue baking for a further 15 to 25 minutes, or until a substantial firmness has been achieved in the tofu chunks and the outside has developed a small crunch. Take the dish out of the oven and set it aside.
- (I start this step when there is around ten minutes remaining for the tofu to bake in the oven.) The oils should be heated in a large pot at a medium heat setting. Continue to simmer while tossing the mixture regularly after adding the onion, celery, and carrot. Reduce the heat to medium-low if you see that the veggies are beginning to brown. Continue stirring for another 5 to 7 minutes, or until the onions and celery have become transparent.
- Stir in the minced garlic, crushed red pepper flakes, dried thyme, ground black pepper, and ground white pepper. Cook for 60 to 90 seconds, or until the aroma is released. After adding the broth, bring the entire thing up to a boil. Bring to a simmer, then add the baked tofu chunks, nutritional yeast, pasta, and soy sauce all while stirring constantly. Cook the pasta for a further 10 to 15 minutes, tossing it regularly to keep it from sticking to the pan, or until it reaches the desired tenderness.
- Add more salt and pepper, according to your own preference. If you like, you may serve it with some fresh thyme or parsley on top.
Notes
| Amount Per Serving | ||
|---|---|---|
| Calories | 392 | |
| % Daily Value* | ||
| Total Fat 12 g | 18 % | |
| Saturated Fat 3 g | 14 % | |
| Trans Fat 0 g | ||
| Cholesterol 0 mg | 0 % | |
| Sodium 678 mg | 28 % | |
| Total Carbohydrate 55 g | 18 % | |
| Dietary Fiber 6 g | 24 % | |
| Total Sugars 6 g | ||
| Includes – Added Sugars | ||
| Protein 19 g | 39 % | |
| Vitamin D 0 Вµg | 0 % |
|---|---|
| Calcium 268 mg | 27 % |
| Iron 3 mg | 17 % |
| Potassium 559 mg | 12 % |
*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition claims: balanced * high Fiber * dairy Free * egg Free * milk Free * peanut Free * tree Nut Free * fish Free * shellfish Free * pork Free * red Meat Free * crustacean Free * mustard Free * sesame Free * lupine Free * mollusk Free * alcohol Free * no Sugar Added * kosher * b Healthy
| Fat | 12 g | 18 % |
|---|---|---|
| Saturated | 3 g | 14 % |
| Trans | 0 g | – |
| Monounsaturated | 5 g | – |
| Polyunsaturated | 3 g | – |
| Carbs | 55 g | 18 % |
| Fiber | 6 g | 24 % |
| Total Sugars | 6 g | – |
| Added Sugars | – | – |
| Protein | 19 g | 39 % |
| Cholesterol | 0 mg | 0 % |
| Sodium | 678 mg | 28 % |
| Calcium | 268 mg | 27 % |
| Magnesium | 95 mg | 23 % |
| Potassium | 559 mg | 12 % |
| Iron | 3 mg | 17 % |
| Zinc | 3 mg | 25 % |
| Phosphorus | 276 mg | 39 % |
| Vitamin A | 277 Вµg | 31 % |
| Vitamin C | 8 mg | 9 % |
| Thiamin (B1) | 3 mg | 214 % |
| Riboflavin (B2) | 3 mg | 199 % |
| Niacin (B3) | 16 mg | 98 % |
| Vitamin B6 | 3 mg | 209 % |
| Folate (Equivalent) | 58 Вµg | 14 % |
| Folate (Food) | 58 Вµg | – |
| Vitamin B12 | 2 Вµg | 81 % |
| Vitamin D | 0 Вµg | 0 % |
| Vitamin E | 1 mg | 8 % |
| Vitamin K | 26 Вµg | 21 % |
Source: https://yupitsvegan.com/tofu-noodle-soup-vegan-chicken/
Also interesting about Tofu And Chicken Recipe:
Is tofu inflammatory?
A study from Oklahoma State University found that soy protein products like tofu and tempeh reduced joint discomfort, even though persons with inflammation should avoid dairy products in general.
How long should I cook tofu for?
Instructions. First, cube extra-firm tofu after pressing it for at least 30 minutes. Put a tablespoon or two of oil into a nonstick pan and heat it over medium heat. Brown the tofu in the pan for a couple of minutes on each side, for a total of 10 to 15 minutes.
5.Chicken-Tofu Stir-Fry
Chicken-Tofu Stir-Fry
Ingredients
- 2 tablespoons olive oil
- 2 tablespoons orange juice
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon Worcestershire sauce
- 1 teaspoon dry mustard
- 1 teaspoon ground turmeric
- 8 ounces cooked chicken breast cubed
- 8 ounces tub-style extra-firm tofu fresh bean curd, drained and cubed
- 2 medium carrots bias-sliced, or 2 stalks celery, thinly sliced
- 1 cup sliced fresh mushrooms and/or fresh or frozen thawed pea pods
- 3 cups hot cooked brown rice or rice
- 2 cups chopped baby bok choy and/or fresh bean sprouts
- 3 green onions cut into 1/2-inch-long pieces
- 1 medium red or green sweet pepper cut into thin bite-size strips
Instructions
- Step 1
- To make the sauce, combine 1 tablespoon of the oil, the orange juice, soy sauce, Worcestershire sauce, ginger, mustard, and turmeric in a large bowl and whisk to combine. Add cubes of cooked chicken and tofu, and toss to cover everything. Marinate in the refrigerator for one to four hours, being sure to cover it with foil or plastic wrap first.
- Step 2 Preheat the remaining 1 tablespoon of oil in a very big pan that does not stick over medium-high heat. Cook while stirring for two minutes after adding carrot or celery, then remove from heat. After 2 minutes of cooking and stirring, add the mushrooms and/or the pea pods. Cook and stir for an additional two minutes after adding the bok choy and/or bean sprouts, green onions, and sweet pepper. Add the chicken mixture, which has not been drained, and heat through. Serve with hot rice that has been prepared.
Nutrition Facts
6 servings per container
| Amount Per Serving | ||
|---|---|---|
| Calories | 269 | |
| % Daily Value* | ||
| Total Fat 9 g | 13 % | |
| Saturated Fat 2 g | 8 % | |
| Trans Fat 0 g | ||
| Cholesterol 32 mg | 11 % | |
| Sodium 180 mg | 7 % | |
| Total Carbohydrate 30 g | 10 % | |
| Dietary Fiber 4 g | 15 % | |
| Total Sugars 3 g | ||
| Includes – Added Sugars | ||
| Protein 19 g | 38 % | |
| Vitamin D 0 Вµg | 0 % |
|---|---|
| Calcium 120 mg | 12 % |
| Iron 3 mg | 16 % |
| Potassium 426 mg | 9 % |
*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition claims: sugar Conscious * dairy Free * egg Free * milk Free * peanut Free * tree Nut Free * shellfish Free * pork Free * red Meat Free * crustacean Free * sesame Free * lupine Free * mollusk Free * alcohol Free * no Sugar Added * kosher * b Healthy
| Fat | 9 g | 13 % |
|---|---|---|
| Saturated | 2 g | 8 % |
| Trans | 0 g | – |
| Monounsaturated | 5 g | – |
| Polyunsaturated | 2 g | – |
| Carbs | 30 g | 10 % |
| Fiber | 4 g | 15 % |
| Total Sugars | 3 g | – |
| Added Sugars | – | – |
| Protein | 19 g | 38 % |
| Cholesterol | 32 mg | 11 % |
| Sodium | 180 mg | 7 % |
| Calcium | 120 mg | 12 % |
| Magnesium | 87 mg | 21 % |
| Potassium | 426 mg | 9 % |
| Iron | 3 mg | 16 % |
| Zinc | 2 mg | 15 % |
| Phosphorus | 251 mg | 36 % |
| Vitamin A | 19 Вµg | 2 % |
| Vitamin C | 20 mg | 22 % |
| Thiamin (B1) | 0 mg | 18 % |
| Riboflavin (B2) | 0 mg | 12 % |
| Niacin (B3) | 7 mg | 44 % |
| Vitamin B6 | 0 mg | 37 % |
| Folate (Equivalent) | 54 Вµg | 13 % |
| Folate (Food) | 54 Вµg | – |
| Vitamin B12 | 0 Вµg | 5 % |
| Vitamin D | 0 Вµg | 0 % |
| Vitamin E | 1 mg | 7 % |
| Vitamin K | 39 Вµg | 32 % |
Source: https://www.eatingwell.com/recipe/267326/chicken-tofu-stir-fry/
Also interesting about Tofu And Chicken Recipe:
What is the healthiest way to cook tofu?
Tofu may be cooked quickly and healthily in a steamer, making this approach the best option. There is no requirement for oil to prevent sticking or salty additives to enhance flavor. Line a steamer basket with parchment paper or a cabbage leaf to keep the tofu together. Tofu can be steamed as a complete block or sliced into 3-ounce chunks.
What seasonings go well with tofu?
For rapid flavor absorption, marinate tofu in soy sauce. For a more flavorful marinade, combine soy sauce with sesame oil and rice vinegar. If you’re looking for a substitute for soy sauce but have dietary limitations, you can get a comparable flavor from tamari (a gluten-free soy sauce) or coconut aminos.
