Stir-Fried ?Chicken? and Vegetables


30 MINUTES OR LESS Adapted from the book, this dish includes soy “chicken” strips, which provide both texture and flavor for this Chinese-style stir-fry.

  • 4Servings


  • 3 Tbs. canola oil
  • 8 oz. soy "chicken" strips
  • 1 10-oz. pkg. mixed frozen vegetables with broccoli, green beans, red bell peppers and mushrooms
  • 2 Tbs. water
  • 2 Tbs. low-sodium soy sauce
  • 1 10-oz. pkg. fresh spinach, well rinsed


Heat a large skillet or wok over high heat until water drops sizzle. Add 11/2 tablespoons oil, and tilt pan to coat all surfaces. When oil is hot, add “chicken” strips, and stir-fry for 2 minutes. Remove to a bowl, and set aside.

Add remaining oil to skillet. When hot, add frozen vegetable mix, and stir-fry for about 4 minutes. Return “chicken” strips to skillet, add water and soy sauce and stir-fry for 2 minutes more. Reduce heat to medium. Add spinach, cover pan and cook for 2 minutes. Using tongs, turn spinach once, re-cover and cook 2 minutes more. Remove strips and vegetables from pan with slotted spoon, and put into serving dish. Spoon liquid into small bowls, and serve as sauce or dip.

Nutrition Information

  • Calories: 260
  • Carbohydrate Content: 16 g
  • Fat Content: 16 g
  • Fiber Content: 8 g
  • Protein Content: 18 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 550 mg
  • Sugar Content: 3 g