Teriyaki tofu and broccoli stir-fry

Summary

Looking for the perfect Teriyaki tofu and broccoli stir-fry? You’ve stumbled upon the right spot! Dive into this health-packed, savory delight that not only tantalizes your taste buds but also pumps up your fitness game. Let’s kickstart a journey of taste and health together!

Ingredients

• Tofu (firm): 1 cup (240g)
• Broccoli: 2 cups (450g)
• Teriyaki Sauce: 4 tablespoons (60 ml)
• Garlic (minced): 2 cloves
• Ginger (minced): 1 inch (2.5 cm) piece
• Olive Oil: 2 tablespoons (30 ml)
• Sesame seeds: 1 tablespoon (15 ml)
• Scallions (chopped): 2
• Red pepper flakes: 1/2 teaspoon (2.5 ml)
• Salt: To taste

Time

• Preparation time: 10 minutes
• Cooking time: 15 minutes
• Total time: 25 minutes

Serves

Serves 2.

Nutritional Facts (Per Serving)

• Calories: 315
• Protein: 20g
• Carbs: 25g
• Fat: 15g
• Fiber: 5g
• Sugars: 8g

Instructions

1. Begin by pressing the tofu to remove excess water. Slice it into bite-sized cubes and set aside.
2. In a large pan, heat olive oil on medium-high heat.
3. Add minced garlic and ginger to the pan. Sauté until fragrant.
4. Toss in your tofu cubes. Fry until all sides turn golden brown.
5. While the tofu is cooking, wash and cut your broccoli into florets.
6. Add the broccoli to the pan. Stir well and let it cook for 5-7 minutes or until it becomes tender.
7. Once the broccoli is cooked, pour the Teriyaki sauce into the pan.
8. Toss everything together, ensuring that the Teriyaki tofu and broccoli stir-fry is well-coated in the sauce.
9. Sprinkle with sesame seeds and red pepper flakes.
10. Let it simmer for 2-3 minutes, allowing all flavors to blend perfectly.
11. Taste and adjust salt, if needed.
12. Once done, turn off the heat and garnish with chopped scallions.

Tips

1. Use extra firm tofu for best results in your Teriyaki tofu and broccoli stir-fry.
2. Fresh broccoli works best, but frozen can also be used.
3. Adjust the amount of Teriyaki sauce according to your preference.
4. For added spice, increase the quantity of red pepper flakes.

How to Serve and Eat

• Serve the Teriyaki tofu and broccoli stir-fry hot, straight out of the pan.
• It pairs well with steamed rice or quinoa.
• A side salad with a light vinaigrette can add freshness to your meal.
• Drink green tea or a light soup to enhance the dining experience.

At AH7, we believe in not just promoting health and fitness but also ensuring that our readers relish every bite they take. With this Teriyaki tofu and broccoli stir-fry, you’re set on a path of delicious well-being. So, grab your apron, and let’s set the culinary stage ablaze!

TERIYAKI TOFU AND BROCCOLI STIR-FRY

Looking for the perfect Teriyaki tofu and broccoli stir-fry? You’ve stumbled upon the right spot! Dive into this health-packed, savory delight that not only tantalizes your taste buds but also pumps up your fitness game. Let’s kickstart a journey of taste and health together!

5 from 1 vote

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Prep Time: 10 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 25 minutes minutes

Nutritions

Nutrition Facts

TERIYAKI TOFU AND BROCCOLI STIR-FRY

Amount per Serving

Calories

315

% Daily Value*

Fat

 

15

g

23

%

Carbohydrates

 

25

g

8

%

Fiber

 

5

g

21

%

Sugar

 

8

g

9

%

Protein

 

20

g

40

%

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

Ingredients

• Tofu firm: 1 cup (240g)
• Broccoli: 2 cups 450g
• Teriyaki Sauce: 4 tablespoons 60 ml
• Garlic minced: 2 cloves
• Ginger minced: 1 inch (2.5 cm) piece
• Olive Oil: 2 tablespoons 30 ml
• Sesame seeds: 1 tablespoon 15 ml
• Scallions chopped: 2
• Red pepper flakes: 1/2 teaspoon 2.5 ml
• Salt: To taste

Instructions

• Begin by pressing the tofu to remove excess water. Slice it into bite-sized cubes and set aside.
• In a large pan, heat olive oil on medium-high heat.
• Add minced garlic and ginger to the pan. Sauté until fragrant.
• Toss in your tofu cubes. Fry until all sides turn golden brown.
• While the tofu is cooking, wash and cut your broccoli into florets.
• Add the broccoli to the pan. Stir well and let it cook for 5-7 minutes or until it becomes tender.
• Once the broccoli is cooked, pour the Teriyaki sauce into the pan.
• Toss everything together, ensuring that the Teriyaki tofu and broccoli stir-fry is well-coated in the sauce.
• Sprinkle with sesame seeds and red pepper flakes.
• Let it simmer for 2-3 minutes, allowing all flavors to blend perfectly.
• Taste and adjust salt, if needed.
• Once done, turn off the heat and garnish with chopped scallions.

Notes

TIPS

Use extra firm tofu for best results in your Teriyaki tofu and broccoli stir-fry.
Fresh broccoli works best, but frozen can also be used.
Adjust the amount of Teriyaki sauce according to your preference.
For added spice, increase the quantity of red pepper flakes.

HOW TO SERVE AND EAT

Serve the Teriyaki tofu and broccoli stir-fry hot, straight out of the pan.
It pairs well with steamed rice or quinoa.
A side salad with a light vinaigrette can add freshness to your meal.
Drink green tea or a light soup to enhance the dining experience.