Sheet Pan Crispy Teriyaki Tofu and Broccoli
User Reviews
4.4
Sheet Pan Crispy Teriyaki Tofu and Broccoli
Description
This recipe begins by pressing and drying extra-firm tofu, then cutting it into uniform cubes. The tofu is tossed with olive oil, tamari, and arrowroot starch, which creates a crisp coating during roasting at 400°F. Broccoli florets, seasoned with olive oil, kosher salt, and black pepper, roast alongside the tofu on the same pan. The roasting process crisps the tofu and allows the broccoli to develop tender edges and slight caramelization.
The combination yields a dish with a pleasing contrast: crispy tofu binds the savory tamari flavor and starch coating, while roasted broccoli provides freshness and a bit of bitterness to balance the dish. Serving over brown rice completes the meal with a wholesome grain.
For a sweeter teriyaki profile, additional maple syrup can be added to the sauce, adjusting the flavor to preference. This one-pan meal simplifies cleanup and preparation while delivering diverse textures and savory notes.
Ingredients
Tofu
- 1 extra firm tofu block
- 1 tablespoon olive oil
- 2 teaspoons tamari or soy sauce, low sodium
- 2 teaspoon arrowroot starch or cornstarch
Broccoli
- 3 cups broccoli florets
- 1 tablespoon olive oil
- kosher salt fresh ground, to taste
- black pepper fresh ground, to taste
Teriyaki Sauce
Other
- brown rice for serving
Instructions
- Drain the tofu and pat dry with paper towels. Slice the tofu into 5 slabs, stack the slabs on top of each other and slice through them lengthwise, then slice across to make 5 even rows. You should have 50 cubes of tofu.
- Line a cutting board or plate with a tea towel or paper towels, then arrange the tofu in a single layer on the towel. Fold the towel over the cubed tofu and place something heavy on top such as a cast iron skillet.
- Let the tofu rest for 15-30 minutes, the longer the better.
- Preheat oven to 400° F. and spray a rimmed baking sheet with cooking oil.
- Place the pressed tofu into a large mixing bowl and drizzle with 1 1/2 teaspoons olive oil, 2 teaspoons tamari and 2 teaspoons arrowroot starch. Toss to combine until until there are no powdery spots from the arrowroot remaining.
- Dump the tofu onto one half of the prepared baking sheet and arrange into even layer.
- In the same mixing bowl add the broccoli florets, another 1 1/2 teaspoons olive oil, kosher salt and black pepper. Toss together until coated. Dump the broccoli out onto the other half of the baking sheet and spread out into an even layer.
- Bake for approximately 24 minutes, tossing the tofu and broccoli halfway, until the tofu is deeply golden and crisp on the edges.
- While the tofu and broccoli bake make the teriyaki sauce.
- Once the tofu and broccoli have finished baking dump them back into the mixing bowl and toss with the desired amount of teriyaki sauce.
- Serve over brown rice.
Notes
- For a sweeter teriyaki sauce, increase maple syrup by 1-2 tablespoons to suit taste.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 209 kcal
% Daily Value*
| Calories | 209kcal | 10% |
| Protein | 16g | 32% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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