Teriyaki Tofu and Broccoli Stir Fry
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
615 kcal
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Course
Main Course
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Cuisine
Asian
Teriyaki Tofu and Broccoli Stir Fry
Description
This recipe starts by pressing a 14-ounce block of firm tofu to remove excess liquid, which improves the texture and allows it to crisp when fried. The tofu is cut into bite-size pieces and cooked in hot canola oil in batches until crisp and golden on all sides. Next, sliced white onions and chopped broccoli are stir-fried with a splash of water to achieve a tender-crisp texture.
Mukimame beans are added along with a cup of sesame teriyaki stir fry sauce to coat the tofu and vegetables in a sweet-savory glaze. The cooked tofu returns to the wok to soak up the sauce before serving. The dish is plated over cooked rice and finished with green onions and sesame seeds for freshness and texture.
This method balances crisp tofu, tender vegetables, and flavorful sauce, making it satisfying and suitable for a vegetarian meal. The step of pressing tofu and cooking it in batches is key to achieving perfect texture without sogginess.
Ingredients
- 1 14- ounce firm tofu Simple Truth brand, block
- 3 tablespoons canola oil , divided
- 1 white onion sliced thinly, medium
- 2 broccoli chopped (about 4 cups, crowns
- ¼ cup water
- 1 cup Mukimame beans thawed, Private Selection brand
- 1 cup Sesame Teriyaki Stir Fry Sauce Private Selection brand
- 4 cups rice cooked
- ¼ cup green onion chopped
- sesame seeds
Instructions
- Start with draining the tofu: Place a folded paper towel on a plate under the tofu, then place another folded paper towel on top of the tofu. Place another plate on top of the tofu and weigh it down with a bowl filled with something heavy to express the liquid from the tofu. Let sit for 10 minutes, replacing the paper towels midway through draining. Slice the tofu into bite size pieces and set aside.
- Heat a wok or non-stick skillet over high heat. Add 2 tablespoons of canola oil to the wok. When the oil ripples, add the tofu. In batches, cook the tofu undisturbed for 3-4 minutes until it’s crisp and golden underneath then carefully turn with tongs or chopsticks to brown the other side. Transfer the cooked tofu to a plate lined with paper towels.
- Heat the remaining oil in the wok and add the onion. Stir fry for 2-3 minutes then add the broccoli and carefully pour in ¼ cup water, watching so it doesn’t splatter. Stir fry until the broccoli is crisp tender, 2-3 minutes. Pour in the teriyaki sauce, add the Mikimame beans and tofu to the wok, and stir fry, cooking for 3-4 more minutes. Top with scallions and sesame seeds and serve over rice.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 615 kcal
% Daily Value*
| Calories | 615kcal | 31% |
| Carbohydrates | 85g | 28% |
| Protein | 31g | 62% |
| Fat | 19g | 29% |
| Saturated Fat | 2g | 10% |
| Sodium | 2871mg | 120% |
| Potassium | 1404mg | 30% |
| Fiber | 12g | 48% |
| Sugar | 18g | 36% |
| Vitamin A | 1956IU | 39% |
| Vitamin C | 277mg | 308% |
| Calcium | 345mg | 35% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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