0 from 135 votes
Teriyaki Tofu Stir-Fry
If you think that tofu is bland and boring, then you need to make this Teriyaki Tofu Stir-Fry, so I can change your mind!
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 2 servings
Calories: 448 kcal
Course:
Main Course
Cuisine:
Japanese
Ingredients
- 150 g Marinated Tofu Pieces
- 2 tablespoon sesame oil
- 200 g Tenderstem broccoli
- 150 g baby corn
- 6 Spring onion (Scallion) sliced
- 2 tablespoon honey
- 2 tablespoon Low salt soy sauce
- 1 tablespoon fresh ginger finely grated
- 1 garlic clove crushed
- 2 tablespoon fresh coriander (cilantro) chopped
- 0.5 lime (juice only)
- 1 red chilli 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.
Cup of Yum
Notes
- We used tofu pieces, but you could buy a block of tofu and cut it up yourself. Just make sure you use a tofu press to squeeze as my liquid out as possible.
- You could use this same recipe with chicken or prawns instead. Cooking time would vary.
- Feel free to use up any vegetables that need using. Bell peppers and mushrooms go well in this too.
Nutrition Information
Serving
1portion
Calories
448kcal
(22%)
Carbohydrates
30g
(10%)
Protein
16g
(32%)
Fat
28g
(43%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
6g
Monounsaturated Fat
5g
Sodium
1312mg
(55%)
Potassium
246mg
(7%)
Fiber
6g
(24%)
Sugar
23g
(46%)
Vitamin A
1450IU
(29%)
Vitamin C
24.8mg
(28%)
Calcium
380mg
(38%)
Iron
4.3mg
(24%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 448
% 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.