Chicken, Tomato and Tortilla Soup
INGREDIENTS:
1 tb Vegetable oil
1/2 lb Skinned and boned chicken
-breasts; cut in bite size
-pcs
1 c Sliced carrot; 1/2 inch
-thick
2 c Cubed zucchini
1 1/4 c Quartered mushrooms
1 c Cubed red bell pepper; 3/4
-inch cubes
1/2 lb Firm tofu; drained, cut into
-1 inch cubes
2/3 c Oyster sauce
6 c Hot cooked rice
1 tb Vegetable oil
1/2 lb Skinned and boned chicken
-breasts; cut in bite size
-pcs
1 c Sliced carrot; 1/2 inch
-thick
2 c Cubed zucchini
1 1/4 c Quartered mushrooms
1 c Cubed red bell pepper; 3/4
-inch cubes
1/2 lb Firm tofu; drained, cut into
-1 inch cubes
2/3 c Oyster sauce
6 c Hot cooked rice
1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 3 minutes or until browned. Add carrot; stir-fry 3 minutes. Gently stir in tofu and oyster sauce; cook until thoroughly heated. Serve over rice.
Yield: 6 servings (serving size: 1 cup stir-fry and 1 cup rice).
Points: 7; Exchanges 1 lean meat, 3 1/2 starch, 1 vegetable.
Per serving: CAL 348 (13 % from fat); PRO 16.9 g; FAT 5 g (SAT 0.8 g); CARB 59.2 g; FIB 2.8 g; CHOL 22 mg; IRON 4.8 mg; SOD 854 mg; CALC 78 mg.
Yield: 6 servings (serving size: 1 cup stir-fry and 1 cup rice).
Points: 7; Exchanges 1 lean meat, 3 1/2 starch, 1 vegetable.
Per serving: CAL 348 (13 % from fat); PRO 16.9 g; FAT 5 g (SAT 0.8 g); CARB 59.2 g; FIB 2.8 g; CHOL 22 mg; IRON 4.8 mg; SOD 854 mg; CALC 78 mg.