Teriyaki Tofu and Broccoli Stir-Fry

Summary

Searching for a delicious, nutritious, and wholly satisfying meal? Look no further than the Teriyaki Tofu and Broccoli Stir-Fry. Packed with protein and bursting with flavors, it’s the perfect dish for both tofu aficionados and newcomers. Dive into this quick and easy guide and be prepared to tantalize your taste buds.

Ingredients

• Tofu, firm: 14 oz (400g)
• Broccoli: 2 cups (500g)
• Soy Sauce: 4 tbsp (60 ml)
• Brown Sugar: 3 tbsp (45g)
• Ginger, freshly grated: 1 tbsp (15g)
• Garlic, minced: 2 cloves
• Cornstarch: 2 tsp (10g)
• Olive Oil: 3 tbsp (45 ml)
• Sesame Seeds: 1 tbsp (15g)
• Green Onions, chopped: 2

Preparation & Cooking Time: 30 minutes

Serves: 2

Nutritional Facts Per Serving

• Calories: 435 kcal
• Protein: 19g
• Carbohydrates: 45g
• Dietary Fiber: 5g
• Sugars: 20g
• Fat: 23g
• Sodium: 1020mg

Instructions

1. Start by pressing the tofu to remove any excess water. Slice the tofu into bite-sized pieces.
2. Mix soy sauce, brown sugar, ginger, and minced garlic in a bowl. Whisk well until the sugar dissolves.
3. Take a small portion of this mixture and mix it with cornstarch in a different bowl. This will serve as our thickening agent for the Teriyaki Tofu and Broccoli Stir-Fry sauce.
4. In a large pan or wok, heat olive oil over medium-high heat. Once hot, add the tofu pieces and fry until they turn golden brown on all sides. Remove and set them aside.
5. In the same pan, add a bit more oil if needed and toss in the broccoli. Stir-fry until it becomes vibrant green and slightly tender.
6. Now, reintroduce the tofu to the pan, followed by the sauce mixture. Stir well and ensure everything is coated evenly.
7. Pour the cornstarch mixture into the pan and let it simmer for a few minutes. The Teriyaki Tofu and Broccoli Stir-Fry sauce will start to thicken.
8. Once everything is nicely coated and heated through, sprinkle sesame seeds and chopped green onions for that added crunch and freshness.

Tips

1. Always press the tofu for a firmer texture.
2. For a spicier kick, you can add some red pepper flakes to the sauce.
3. Always taste and adjust. If you prefer a sweeter Teriyaki Tofu and Broccoli Stir-Fry, add a bit more brown sugar.

Serving Suggestions

• The Teriyaki Tofu and Broccoli Stir-Fry is best served hot. Place it on a bed of steamed white or brown rice.
• A side of chilled cucumber salad complements the warm stir-fry perfectly.
• If you’re looking to add more veggies, consider adding bell peppers or snap peas to the Teriyaki Tofu and Broccoli Stir-Fry for an extra crunch.

There you have it! AH7 brings you yet another delectable dish that doesn’t skimp on flavor or nutrition. With this Teriyaki Tofu and Broccoli Stir-Fry, you’re not just feeding your body; you’re feeding your soul. Enjoy every bite and remember to share the love!

TERIYAKI TOFU AND BROCCOLI STIR-FRY

SUMMARY Searching for a delicious, nutritious, and wholly satisfying meal? Look no further than the Teriyaki Tofu and Broccoli Stir-Fry. Packed with protein and bursting with flavors, it’s the perfect dish for both tofu aficionados and newcomers. Dive into this quick and easy guide and be prepared to tantalize your taste buds.

5 from 1 vote

Print Share Email Tweet Pin

Prep Time: 20 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 30 minutes minutes

Nutritions

Nutrition Facts

TERIYAKI TOFU AND BROCCOLI STIR-FRY

Amount per Serving

Calories

435

% Daily Value*

Fat

 

23

g

35

%

Sodium

 

1020

mg

44

%

Carbohydrates

 

45

g

15

%

Fiber

 

5

g

21

%

Sugar

 

20

g

22

%

Protein

 

19

g

38

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Tofu firm: 14 oz (400g)
• Broccoli: 2 cups 500g
• Soy Sauce: 4 tbsp 60 ml
• Brown Sugar: 3 tbsp 45g
• Ginger freshly grated: 1 tbsp (15g)
• Garlic minced: 2 cloves
• Cornstarch: 2 tsp 10g
• Olive Oil: 3 tbsp 45 ml
• Sesame Seeds: 1 tbsp 15g
• Green Onions chopped: 2

Instructions

• Start by pressing the tofu to remove any excess water. Slice the tofu into bite-sized pieces.
• Mix soy sauce, brown sugar, ginger, and minced garlic in a bowl. Whisk well until the sugar dissolves.
• Take a small portion of this mixture and mix it with cornstarch in a different bowl. This will serve as our thickening agent for the Teriyaki Tofu and Broccoli Stir-Fry sauce.
• In a large pan or wok, heat olive oil over medium-high heat. Once hot, add the tofu pieces and fry until they turn golden brown on all sides. Remove and set them aside.
• In the same pan, add a bit more oil if needed and toss in the broccoli. Stir-fry until it becomes vibrant green and slightly tender.
• Now, reintroduce the tofu to the pan, followed by the sauce mixture. Stir well and ensure everything is coated evenly.
• Pour the cornstarch mixture into the pan and let it simmer for a few minutes. The Teriyaki Tofu and Broccoli Stir-Fry sauce will start to thicken.
• Once everything is nicely coated and heated through, sprinkle sesame seeds and chopped green onions for that added crunch and freshness.

Notes

TIPS:

Always press the tofu for a firmer texture.
For a spicier kick, you can add some red pepper flakes to the sauce.
Always taste and adjust. If you prefer a sweeter Teriyaki Tofu and Broccoli Stir-Fry, add a bit more brown sugar.

SERVING SUGGESTIONS:

The Teriyaki Tofu and Broccoli Stir-Fry is best served hot. Place it on a bed of steamed white or brown rice.
A side of chilled cucumber salad complements the warm stir-fry perfectly.
If you’re looking to add more veggies, consider adding bell peppers or snap peas to the Teriyaki Tofu and Broccoli Stir-Fry for an extra crunch.