This Sheet Pan Tofu & Broccoli Teriyaki recipe packs in flavor with very little effort. It's rich in protein, kid-friendly, quick to make, and with an oil-free option.
In a rush to get dinner on the table? That's when sheet pan recipes save the day. This Sheet Pan Tofu & Broccoli Teriyaki is nutritious, protein-rich, and ready in 35 minutes or less. The easy teriyaki sauce is deliciously tangy, slightly sweet, and just the right amount of salty. The whole family will enjoy this simple and flavorful recipe.
Why This Recipe for Sheet Pan Tofu & Broccoli Teriyaki Is Fabulous
- It's quick and easy to make.
- With plant-based protein from the tofu, and an abundance of nutrients from superstar veggie, broccoli, this is a healthy alternative to take-out.
- Baking the tofu and broccoli gets them extra crispy without having to stir fry.
- This recipe is so flavorful, the whole family will enjoy it.
How to Make This Recipe
Make sure to press the tofu beforehand. Alternatively, you can buy super firm or pre-pressed tofu to save time. This way, the pressing has already been done for you.
Preheat the oven to 425°F.
Start by tossing the tofu with the cornstarch in a reusable container or Ziploc freezer bag.
Transfer the tofu to a large non-stick baking sheet and place in a single layer. Toss the broccoli florets in oil or fresh lemon juice, and salt to taste. Place the florets on the same sheet as the tofu, in a single layer. Bake for about 20 minutes, or until golden and crispy, flipping halfway. Change the oven setting to broil and cook for about another 2 minutes, for extra crispy tofu and charred broccoli.
While the tofu and broccoli are baking, mix together the ingredients for the teriyaki sauce. Heat the sauce in a large skillet until it starts to caramelize, before adding the baked tofu and broccoli. Mix to combine. Serve immediately with a grain of your choice.
Ingredients & Nutrition
Tofu is a healthy plant-based source of protein, containing all nine essential amino acids. It's made from soybeans which are naturally gluten-free and low in calories. Plus, it's a good source of iron and contains no cholesterol. It's also rich in heart-healthy isoflavones and good fats.
In addition, it's very versatile and easy to cook with, readily taking on the flavor of sauces and marinades.
Where did the idea come from that soy increases breast cancer risk? Isoflavones, which are found in soy, are plant estrogens. High levels of estrogen have been linked to an increased risk of breast cancer. However, recent evidence-based studies do not point to any dangers from eating soy in humans. The estrogen-like compounds (phytoestrogens) in soy have not been found to increase the risk of breast cancer. In fact, there is growing evidence that soy foods, like tofu and tempeh, may in fact lower the risk of breast cancer because the phytoestrogens may actually block the potent natural estrogens in the blood.
Broccoli is a rockstar vegetable. One cup of broccoli has as much vitamin C as an orange. In addition, it's high in sulforaphane, a powerful phytochemical, which may help reduce cancer risk.
Broccoli is high in fiber, which keeps us regular (in bowel movement). Fiber also makes us feel full quickly, which is why this meal so satisfying.
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