In my kitchen, this dish started as a “clean-out-the-fridge” kind of meal , a jumble of leftover veggies and bits of tofu I didn’t want to waste. But with a little creativity, it transformed into a crowd-pleasing stir-fry that my friends now request every time they visit. The magic lies in balance: the light protein of tofu, the meaty depth of chicken, and the natural sweetness of fresh vegetables.
From a nutrition standpoint, stir-frying is one of the healthiest cooking methods because it retains the color, crunch, and vitamins of your ingredients while requiring very little oil. According to the USDA, chicken should reach an internal temperature of 165°F (74°C) to ensure safety , a key point when working with thin slices of poultry that cook quickly in high heat.
So, whether you’re a busy student, a family cook, or just someone craving that perfect crisp texture, this dish will deliver flavor, balance, and a hint of wok-side drama.
At-a-Glance
| Prep Time | Cook Time | Total Time | Servings | Difficulty | Calories |
|---|---|---|---|---|---|
| PT15M | PT20M | PT35M | 4 | Easy | ~320 kcal |
Equipment: Wok or large non-stick skillet, spatula, cutting board, tofu press or paper towels.
What You’ll Need
Main Ingredients
- 1 lb (450 g) chicken breast, thinly sliced
- 1 block (14 oz / 400 g) firm tofu, pressed and cubed
- 2 tbsp soy sauce (use light soy for clean flavor)
- 1 tbsp oyster sauce (adds umami depth)
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1-inch fresh ginger, grated
- 1 red bell pepper, thinly sliced
- 1 cup broccoli florets
- 1 medium carrot, julienned
- 2 tbsp vegetable oil (for stir-frying)
- Salt and pepper, to taste
- Optional: sesame seeds and green onions for garnish
Smart Swaps
Chef Lily believes in flexibility. You don’t need to chase specialty ingredients, just improvise smartly:
- No tofu? Use tempeh, paneer, or seared mushrooms for a similar bite.
- Low sodium option: Replace regular soy with low-sodium soy sauce and skip oyster sauce if desired.
- Vegan twist: Swap chicken for extra tofu or plant-based chicken strips.
- Add crunch: Toss in water chestnuts, cashews, or roasted peanuts.
- Spice it up: Add chili flakes or sriracha for a fiery version.
- Healthy Hannah’s tip: Air-fry the tofu before stir-frying to use less oil and still get that perfect crisp texture.
Why This Recipe Works
- The Power of the Wok – High heat and fast movement create that signature “wok hei” aroma , the smoky flavor that defines great stir-fries. The trick is to cook in small batches so nothing steams.
- Golden Tofu First – Tofu soaks up sauce best when its surface is crisp. Pan-frying it first seals moisture inside while creating a lightly crunchy shell.
- Timing is Everything – Add ingredients in stages based on their cook time. Start with protein, follow with aromatics, then toss in veggies last to preserve their snap and color.
- Balanced Sauce – A trio of soy, oyster, and sesame oil layers flavor beautifully , salty, savory, and nutty. A little cornstarch slurry (optional) can help thicken it slightly for that restaurant-like sheen.
- Sensory Cues – You’ll know it’s ready when the garlic is fragrant, the veggies glow, and the tofu looks lightly caramelized.
This dish teaches control: heat, movement, and flavor layering , all happening within minutes.
Let’s Cook
1. Prep everything before heating the pan.
Slice the chicken thin, cube the tofu, and prepare your veggies. Stir-frying moves fast , once the wok is hot, you won’t have time to chop!
2. Press and fry the tofu.
Pat tofu dry using paper towels. Heat 1 tbsp of oil in your wok over medium heat. Fry tofu cubes until all sides turn golden brown (about 5–7 minutes). Remove and set aside.
3. Sear the chicken.
In the same wok, add the remaining 1 tbsp oil. Increase heat to medium-high. Add sliced chicken, season with salt and pepper, and stir-fry until opaque and slightly browned (about 5 minutes).
4. Add aromatics and vegetables.
Toss in minced garlic and grated ginger. Stir for 30 seconds until fragrant, then add broccoli, bell pepper, and carrot. Stir-fry for another 3–4 minutes until veggies are crisp-tender.
5. Combine and coat.
Return tofu to the pan. Pour in soy sauce, oyster sauce, and sesame oil. Stir vigorously for 1–2 minutes until everything is glossy and evenly coated.
6. Taste and adjust.
Add extra soy for salt, or a drizzle of honey if you prefer a sweeter finish. Turn off heat immediately to preserve the veggies’ brightness.
Chef Lily’s Rescue Tip:
If your veggies release water and the dish turns soggy, crank up the heat for a minute to evaporate excess moisture , it’ll bring the crispness back!
Make It Your Way
- Weeknight Fast-Track – Use pre-cut stir-fry vegetables and rotisserie chicken. Toss everything together in under 15 minutes.
- Family-Friendly Mild – Skip the oyster sauce and add a splash of honey or pineapple juice for a sweet-salty balance that kids love.
- Bold & Spicy – Add 1 tsp chili garlic paste or a dash of gochujang for Korean-style fire.
- Vegan Twist – Double the tofu, add mushrooms, and use hoisin sauce instead of oyster.
- Grill or Air-Fryer Option – Grill chicken pieces separately and fold them in at the end, or air-fry tofu at 375°F (190°C) for 10 minutes to cut oil use.
Each version keeps the heart of the dish intact: color, crunch, and comfort in every bite.
Nutrition
| Calories | Protein | Carbs | Fat | Fiber | Sodium |
|---|---|---|---|---|---|
| 320 kcal | 28 g | 18 g | 14 g | 4 g | 600 mg |
Values are approximate, based on listed ingredients.
Save It for Later
- Refrigeration: Store leftovers in an airtight container for up to 3 days. Reheat gently in a skillet or microwave with a splash of water to restore moisture.
- Freezing: The chicken and sauce freeze well for up to 1 month, but tofu may lose its texture , if you plan ahead, add fresh tofu when reheating.
- Reheating Tip: For best crispness, reheat in a hot pan for 3–4 minutes instead of microwaving.
- Safety Reminder: Never reheat chicken more than once, and always ensure food is heated to 165°F (74°C) before eating.
Serve It Like a Pro
- Sides that Sing: Serve with jasmine rice, brown rice, or rice noodles. For extra flair, pair it with a side of miso soup or cucumber salad.
- Perfect Dips: A drizzle of chili oil or soy-vinegar mix makes a lovely finishing touch.
- Occasions: Ideal for busy weeknights, casual dinners, or healthy lunch boxes.
- Chef Lily’s plating secret: Stack tofu cubes over a bed of rice, arrange the chicken and vegetables around, and drizzle sauce over the top for a restaurant-style look. Sprinkle sesame seeds and sliced scallions just before serving for a vibrant pop.
Your Turn in the Kitchen
Cooking is as much about intuition as it is about instructions , and Stir-Fried Chicken with Tofu and Veggies is the perfect dish to trust your senses. Listen to the sizzle, smell the sesame oil, and feel the rhythm of tossing ingredients in the wok. That’s the essence of stir-fry cooking , lively, spontaneous, and full of joy.
If you’re new to stir-frying, this is your confidence-building recipe. You’ll learn how textures balance and how heat transforms ingredients in seconds. Once you master this base, your kitchen becomes a playground , swap veggies, try shrimp, experiment with sauces. The principles stay the same; the flavors are limitless.
I’ve made this dish in countless kitchens , from my tiny apartment stove to outdoor burners during street food pop-ups , and it never fails to win smiles. The aroma alone feels like a warm hug.
So tie that apron, heat up your wok, and give it a go. And when your tofu turns golden and your veggies gleam under that glossy sauce, take a photo and share it! Tag us with #EasyCrispyRecipes or #ChefLilyCooks , I can’t wait to see your crispy creations come to life.
Cooking should be fun, expressive, and shared , and this stir-fry is all of that in one sizzling pan.