Chicken Tofu with Soybean Sauce

Chicken Tofu sauce soja

In 1999, in response to decades of studies, the Food and Drug Administration (FDA) gave food manufacturers the right to label foods high in soy protein as beneficial to heart health. There have also been studies suggesting that soy may play a role in the reduction of diseases such as osteoporosis, prostate cancer and colon cancer. If that’s not enough, whole soy foods are good sources of protein, fiber, B-vitamins, and omega-3 fatty acids. And contrary to the widespread belief that all plant-based proteins are incomplete, soybeans are a complete protein. This means that foods made from soy are a great alternative to meat and dairy foods.

But in order for soy to be beneficial to your health, you have to eat it regularly in an appropriate amount and as part of your overall balanced and healthy diet.

Don’t be frightened about experimenting with this little legume. The many forms of soy are simple and delicious, and the options are plentiful.


So let’s experimenting how delicous the soya can be. This is an Indonesien recipe ( ayam tahu bumbu tauco ) where normally we use lots of oil. In order to respect the low cholesterol diet, I modified the way of preparing the tofu and the chicken. Normally they are fried but this time I cooked them in microwave to avoid the excessive use of oil.


  • 3 cloves of garlic (chopped)
  • 1 small onion (chopped)
  • 3 green chillis peppers* (sliced into 1 cm ring)


  • 1 green onion (sliced)
  • 1/2 of green tomato
  • 250 gr of firmed tofu
  • 1 boneless and skinless chicken breast
  • 4 table sp of Salted Soybeans
  • 1 table soup of soy sauce
  • 1/4 tea sp of peppers
  • 1/4 tea sp of salt
  • 1 tea sp of sugar
  • 250 ml of water
  • 2 table sp of sunflower oil (low in saturated fats and trans fats)

How to prepare

  • Cook the tofu and the chicken in the microwave. Then cut the tofu into 1 cm cubes and  the chicken into 1 cm long. Set a side.
  • Heat two table spoons of sunflower oil then fried the onions and garlics until they have golden colour. Then add the green chillipepper* until they are tender. Add the green onion and the salted soybean sauce. Stir them well for 2 minutes then put the chicken in. Stir well for another 2 minutes.

    Fry all the ingredients

  • Add the water until it boils then add the tofu. Stir them carefully while lowering the heat. Add some salt, pepper and soya sauce. Let it cook for another 5 minutes.
  • It’s ready in less then 20 minutes :-).

Serve while warm and best served with steamed white rice.

So yummy yet so healthy …

* change the green chilli pepper with some green paprika if you do not like spicy food.


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