{"id":6493,"date":"2018-08-08T10:29:55","date_gmt":"2018-08-08T14:29:55","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?page_id=6493"},"modified":"2021-08-02T14:39:40","modified_gmt":"2021-08-02T18:39:40","slug":"stir-fry-vegetables-chicken-beef-tofu","status":"publish","type":"page","link":"https:\/\/extension.umaine.edu\/food-health\/recipes\/stir-fry-vegetables-chicken-beef-tofu\/","title":{"rendered":"Stir Fry Vegetables with Chicken, Beef or Tofu"},"content":{"rendered":"<div class=\"responsive-video\"><iframe loading=\"lazy\" title=\"&quot;Mainely Dish&quot; Recipe Video: Stir Fry Vegetables with Chicken, Beef or Tofu\" width=\"1268\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/pqmzlpYOYWA?wmode=transparent&amp;rel=0&amp;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<p><strong>Recipe Ingredients and Instructions to Download and Print:\u00a0<\/strong><a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2021\/01\/Stir-Fry-Vegetables-with-Chicken-Beef-or-Tofu-Recipe-Sheet-.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Stir Fry Vegetables with Chicken, Beef or Tofu (PDF)<\/a><\/p>\n<p>Serves: 6 | Serving Size: 1 cup<\/p>\n<h3>Ingredients<\/h3>\n<p>1 cup chicken, beef, or vegetable broth<br \/>\n2 tablespoons low-sodium soy sauce<br \/>\n1 tablespoon corn starch<br \/>\n1 teaspoon garlic powder<br \/>\n1 tablespoon vegetable oil<br \/>\n5 cups sliced vegetables, fresh or frozen (celery, broccoli, zucchini,<br \/>\nonions, green beans, carrots, peppers)<br \/>\n2 cups uncooked chicken or beef or 4-ounce firm tofu in bite-size pieces<br \/>\n6 cups cooked brown rice<\/p>\n<h3>Directions<\/h3>\n<ol>\n<li>Mix together broth, soy sauce, corn starch, and garlic powder. Set aside.<\/li>\n<li>Heat oil in a skillet and add vegetables.<\/li>\n<li>Cook 5 minutes over high heat; shake pan often.<\/li>\n<li>Remove vegetables from pan.<\/li>\n<li>Add more oil if needed and place beef, chicken, or tofu in the skillet. Stir and cook uncovered over high heat until cooked thoroughly.<\/li>\n<li>Lower heat. Return vegetables to skillet.<\/li>\n<li>Pour broth mixture over vegetables and tofu or meat, stirring constantly. Cook about 2 minutes or until liquid thickens.<\/li>\n<li>Serve immediately over cooked rice.<\/li>\n<li>Refrigerate leftovers.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/stir-fry-vegetables-chicken-beef-tofu\/stir-fry-vegetables-with-chicken-beef-or-tofu-label\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-6280\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/Stir-Fry-vegetables-with-Chicken-Beef-or-Tofu-Label.jpg\" alt=\"Stir Fry Vegetables with Chicken, Beef or Tofu Food Nutrition Facts Label: Click on this image for complete nutrition information\" width=\"261\" height=\"504\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/Stir-Fry-vegetables-with-Chicken-Beef-or-Tofu-Label.jpg 500w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/Stir-Fry-vegetables-with-Chicken-Beef-or-Tofu-Label-155x300.jpg 155w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/Stir-Fry-vegetables-with-Chicken-Beef-or-Tofu-Label-73x140.jpg 73w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/Stir-Fry-vegetables-with-Chicken-Beef-or-Tofu-Label-317x612.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/Stir-Fry-vegetables-with-Chicken-Beef-or-Tofu-Label-423x816.jpg 423w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,261px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recipe Ingredients and Instructions to Download and Print:\u00a0Stir Fry Vegetables with Chicken, Beef or Tofu (PDF) Serves: 6 | Serving Size: 1 cup Ingredients 1 cup chicken, beef, or vegetable broth 2 tablespoons low-sodium soy sauce 1 tablespoon corn starch 1 teaspoon garlic powder 1 tablespoon vegetable oil 5 cups sliced vegetables, fresh or frozen [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"parent":689,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"templates\/page-withsidebar.php","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-6493","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stir Fry Vegetables with Chicken, Beef or Tofu - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/stir-fry-vegetables-chicken-beef-tofu\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stir Fry Vegetables with Chicken, Beef or Tofu - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension\" \/>\n<meta property=\"og:description\" content=\"Recipe Ingredients and Instructions to Download and Print:\u00a0Stir Fry Vegetables with Chicken, Beef or Tofu (PDF) Serves: 6 | Serving Size: 1 cup Ingredients 1 cup chicken, beef, or vegetable broth 2 tablespoons low-sodium soy sauce 1 tablespoon corn starch 1 teaspoon garlic powder 1 tablespoon vegetable oil 5 cups sliced vegetables, fresh or frozen [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/stir-fry-vegetables-chicken-beef-tofu\/\" \/>\n<meta property=\"og:site_name\" content=\"Cooperative Extension: Food &amp; 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