Stir-Fries
Minced Chicken with Tofu
Minced Chicken with Tofu is a classic traditional Chinese home-style dish, with the Hubei-style "Chicken Paste Tofu" being the most renowned. Made primarily with chicken breast and tender tofu, the chicken is finely minced and mixed with mashed tofu, then either stir-fried or steamed. Chicken breast is high in protein and low in fat, known for strengthening the body and warming the middle. Tofu is rich in plant-based protein and calcium, helping to lower blood lipids, protect cardiovascular health, and prevent osteoporosis. Together, animal and plant proteins complement each other, offering exceptional nutritional value. The finished dish is white, delicate, and melts in the mouth with a delicious flavor, making it suitable for all ages. With its fine texture and rich nutrition, this dish is especially ideal for the elderly, people with the "three highs" (hypertension, hyperlipidemia, hyperglycemia), and growing children.
Main Ingredients
- Chicken breast 100g
- Tender tofu 400g
- Egg white 1 piece
- Water chestnuts 50g
- Ham 50g
- Carrot 50g
- Rape/cabbage leaves 2-3 leaves
- Fresh ginger 5g
- Green garlic 15g
- Yellow wine (or cooking wine) 10g
- Salt 3g
- Cornstarch (or slurry) 5g
- Vegetable oil 2 tsp (approx. 10ml)
- MSG 1g
Steps
Rinse the chicken breast, remove the membrane, and cut into small pieces. Peel and chop the ginger, then blend with the chicken in a food processor until finely minced. Adding ginger helps remove the chicken's gamey smell.
Blanch the tender tofu in boiling water for 1 minute to remove the beany taste. Remove, drain, and mash. Cut the carrot and ham into 1 cm cubes. Finely shred the rape/cabbage leaves.
Add the egg white and cornstarch to the minced chicken, and stir in one direction until well combined and elastic.
Heat oil in a wok, add the carrot and ham cubes, and stir-fry over low heat until fragrant. Add about half a bowl of water (or stock), the chicken paste, and the mashed tofu. Simmer over low heat for about 15 minutes. Season with salt, sprinkle with ham and rape leaf shreds, stir-fry evenly, and serve.
TCM Notes
Nutritional Highlights: Complementary proteins: Chicken provides animal protein, tofu provides plant protein — together they improve protein utilization. High calcium for bone health: Tofu is rich in calcium, supporting bone health and preventing osteoporosis. Heart health: Tofu helps lower blood lipids and protect cardiovascular health. Easy to digest: Both chicken and tofu are minced, making them extremely easy to digest and absorb — ideal for the elderly, children, and those with weak digestion.
Suitable for：The elderly: Fine texture, easy to chew and digest People with the "three highs" (hypertension, hyperlipidemia, hyperglycemia): Low-fat, high-protein, with tofu helping to lower lipids and protect the heart Growing children: High-quality protein and calcium support bone growth Those needing protein supplementation: Post-surgery recovery, general weakness Those with poor dental health: Ingredients are minced, requiring minimal chewing Generally suitable for most people as a daily nutritious dish
Not suitable for：Those in acute gout flare-ups: Tofu and chicken both contain purines; intake must be strictly controlled Those with renal insufficiency: High-protein foods increase kidney burden Those with gallbladder diseases: Egg and tofu may stimulate the gallbladder Those allergic to eggs or soy protein Those with severe digestive weakness: Control portion sizes to avoid加重 gastrointestinal burden
