Quick Teriyaki Tofu Stir Fry
User Reviews
5
Quick Teriyaki Tofu Stir Fry
Description
The recipe starts by frying cubes of tofu in canola oil until they develop a light golden crust, which helps the tofu hold its shape and adds texture. Then diced bell pepper, onion, frozen chopped broccoli, and minced garlic are sautéed with the tofu until the vegetables are tender yet retain some firmness. Pouring teriyaki sauce over the mix and cooking until it's absorbed ensures the tofu and vegetables are evenly coated with the sauce's sweet and savory flavors.
The use of frozen broccoli is convenient, but fresh broccoli can be steamed beforehand if preferred to maintain texture. The balanced stir-fry sauce adds a recognizable teriyaki flavor, but it can be adjusted with additional ingredients to suit taste preferences. The dish comes together quickly on the stovetop for a nutritious vegetable and protein meal.
This stir fry can be served with rice or noodles for a complete meal that showcases the contrast of soft tofu and crunchy vegetables with a flavorful glaze.
Ingredients
- 1 tablespoon canola oil
- 1 small red bell pepper diced, or green bell pepper
- ½ medium onion diced, or yellow onion
- 1 cup broccoli frozen, chopped
- 2 garlic minced, cloves
- 1 tofu cubed, 12.5-ounce block
- ⅓ cup teriyaki sauce or your favorite stir fry sauce, store-bought
Instructions
- Heat oil in a large pan over medium-high heat. Saute the tofu until lightly golden on each side.
- Add in the bell pepper, onion, broccoli, garlic until bell pepper and onion are tender.
- Evenly pour your sauce on top.
- Keep on medium-high heat until sauce is completely absorbed, flipping tofu to coat evenly.
Notes
- Fresh broccoli may be used instead of frozen but should be steamed prior to adding to the stir fry to achieve proper tenderness.
- Pre-packaged stir-fry vegetable mixes can be used to save time and ensure even vegetable sizes.
- For more tender vegetables, cook them longer and add a splash of water as needed to prevent sticking.
- The teriyaki sauce can be customized by adding pineapple or apple juice for sweetness and tang, maple syrup purely for sweetness, tamari or soy sauce for saltiness, rice vinegar for acidity, or toasted sesame oil for a nutty flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 292 kcal
% Daily Value*
| Calories | 292kcal | 15% |
| Carbohydrates | 20g | 7% |
| Protein | 21g | 42% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.03g | 2% |
| Sodium | 1863mg | 78% |
| Potassium | 369mg | 8% |
| Fiber | 4g | 16% |
| Sugar | 10g | 20% |
| Vitamin A | 421IU | 8% |
| Vitamin C | 73mg | 81% |
| Calcium | 270mg | 27% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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