5 from 21 votes
Teriyaki Tofu and Broccoli Stir Fry
Teriyaki Tofu and Broccoli Stir Fry features crisped firm tofu pieces stir-fried with sliced onions, broccoli, beans, and a sweet sesame teriyaki sauce. The tofu is pressed to remove moisture then pan-fried until golden, giving it a firm texture that holds the sauce well. The veggies retain some crunch while absorbing the sauce’s flavor, and the dish is served over cooked rice with green onions and sesame seeds for garnish.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
Calories:
615 kcal
Course:
Main Course
Cuisine:
Asian
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 615
% 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.