Teriyaki Tofu Stir-Fry
User Reviews
5
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Prep Time
5 mins
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Cook Time
10 mins
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Total Time
15 mins
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Servings
2 servings
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Calories
448 kcal
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Course
Main Course
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Cuisine
Japanese
Teriyaki Tofu Stir-Fry
Description
This stir-fry begins by gently cooking Tenderstem broccoli, baby corn, and spring onions in sesame oil until tender-crisp. Marinated tofu is added for protein, absorbing the heat and flavors. A simple teriyaki sauce is made by combining honey, low-sodium soy sauce, freshly grated ginger, crushed garlic, chopped fresh cilantro, and lime juice, providing sweet, salty, fresh, and tangy notes.
The sauce is added to the pan and warmed through with the tofu and vegetables to coat everything evenly. The dish is served immediately and can be presented with rice or noodles. Garnishing with sliced red chili and more spring onions adds mild heat and freshness on top.
The recipe notes suggest substitutions for tofu, with chicken or prawns as alternatives, and encourage using various vegetables like bell peppers or mushrooms depending on what you have on hand. Pressing tofu to remove excess water improves texture.
Ingredients
- 150 g tofu marinated pieces
- 2 tablespoon sesame oil
- 200 g Tenderstem broccoli
- 150 g baby corn
- 6 spring onion sliced, aka scallion
- 2 tablespoon honey
- 2 tablespoon soy sauce low salt
- 1 tablespoon ginger finely grated, fresh
- 1 garlic crushed, clove
- 2 tablespoon cilantro chopped, fresh
- 0.5 lime (juice only)
- 1 red chili pepper sliced for serving
Instructions
- Heat 2 tablespoon Sesame oil in a large pan and then add 200 g Tenderstem broccoli, 150 g Baby corn and 6 Spring onion (Scallion) and gently cook for 3 minutes.
- Add 150 g Marinated Tofu Pieces to the pan and stir.
- Meanwhile, make the teriyaki sauce by mixing together 2 tablespoon Honey, 2 tablespoon Low salt soy sauce, 1 tablespoon Fresh ginger (grated), 1 Garlic clove (crushed), 2 tablespoon Fresh coriander (cilantro) and 0.5 Lime (juice only).
- Add the teriyaki sauce to the pan and gently cook for 4 minutes. Serve with rice or noodles and scatter 1 Red chilli and more spring onions on top.
Notes
- Use a tofu press or press your own block of tofu to remove excess liquid for a firmer texture.
- You can substitute chicken or prawns for the tofu; adjust cooking times accordingly.
- Feel free to incorporate other vegetables such as bell peppers or mushrooms to vary the stir-fry.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 448 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 448kcal | 22% |
| Carbohydrates | 30g | 10% |
| Protein | 16g | 32% |
| Fat | 28g | 43% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1312mg | 55% |
| Potassium | 246mg | 5% |
| Fiber | 6g | 24% |
| Sugar | 23g | 46% |
| Vitamin A | 1450IU | 29% |
| Vitamin C | 24.8mg | 28% |
| Calcium | 380mg | 38% |
| Iron | 4.3mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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