Chicken (tofu) stir fry


Spray oil

1 x chicken breast (or 3-4 thighs) or 100g tofu

½ red chilli

1 clove of garlic

1cm fresh ginger (optional)

½ red onion

1/3 green pepper

1/3 yellow pepper

2-3 mushrooms

1x10ml spoon reduced salt soy sauce


Chopping board, knife, garlic press, wok/saucepan, measuring spoon.


1. If using chicken, cut into thin strips. Place in the fridge, covered, until needed.

2. Using a clean chopping board and knife, prepare the vegetables:

  • deseed and finely slice the chilli;
  • peel and crush the garlic;
  • peel and finely chop the ginger;
  • peel and finely slice the onion
  • deseed and finely slice the green and yellow peppers
  • wash or wipe the mushrooms and slice.

3. Heat the oil in the wok/saucepan.

4. Add the onion, garlic, chilli and ginger. Allow to cook for 1 minute.

5. Add the chicken or tofu and stir-fry for 4-5 minutes.

6. If using chicken, check that it is cooked through and no pink remains.

7. Add the remaining vegetables and soy sauce and continue to cook for a further 2 minutes.

Top tips:

  • Try different vegetables - leeks, courgettes and carrots all work well.
  • Other types of meat could be used, e.g. thin strips of beef or turkey.
  • Mix in ready cooked noodles or rice for a quick main meal.


Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for this and other Food - a fact of life recipes?

Food skills:

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Cut, Chop, Slice, Dice & Trim
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Melt, simmer and boil

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