Tofu and Broccoli Teriyaki Recipe
Easy Tofu and Broccoli Teriyaki recipe packs in flavor with minimal effort. It's rich in protein, kid-friendly, quick, and with an oil-free option.
Servings: 3 people
Calories: 386kcal
Equipment
- 1 Large baking sheet or two smaller sheets
- 1 small saucepan
Ingredients
- 14 to 16 ounces extra-firm tofu pressed, cut into ¾-inch cubes
- 1 tablespoon cornstarch
- 1 large broccoli cut into bite-sized florets
- 2 teaspoons sesame oil or neutral cooking oil, or fresh lemon juice for oil-free
- Salt to taste
For the Teriyaki Sauce:
- ½ cup low sodium tamari or soy sauce
- ¼ cup rice vinegar (unseasoned)
- 2 tablespoons plus 2 teaspoons maple syrup or to taste
- 2 teaspoons mirin
- 4 garlic cloves minced
- 1 ½ teaspoons minced ginger
- 2 teaspoons cornstarch (optional for a thicker sauce)
Instructions
- Preheat the oven to 425°F.
- Prep Tofu: Transfer the tofu cubes to a reusable container or Ziploc freezer bag and add 1 tablespoon cornstarch. Seal the container and toss the tofu inside until it is evenly coated with the cornstarch.
- Tofu: Transfer the tofu to a large non-stick baking sheet and place in a single layer.
- Broccoli: In a medium bowl, mix the broccoli florets with the oil, and salt and rub the florets until evenly coated. Transfer the broccoli to the baking sheet with the tofu and place in a single layer.
- Bake for 10 minutes before flipping over the florets and tofu so they cook evenly. Bake for about 10 minutes more, or until the tofu is crispy and the broccoli is slightly charred. (Optional: change the oven setting to broil and cook for about 2 minutes more, or until the tofu is extra crispy and the florets are charred.)
- Prepare & Cook Sauce: While the tofu and broccoli are baking, prepare the sauce. In a medium bowl, mix the tamari, rice vinegar, maple syrup, mirin, garlic, and ginger. Heat the sauce in a large skillet over medium-high heat. Once it starts to bubble, reduce the heat to low and continue to cook until it starts to caramelize. Add water as needed to taste.
- Optional: For a thicker sauce, in a small bowl, mix 2 teaspoons cornstarch with 1 tablespoon plus 1 teaspoon water until it dissolves fully. Add the cornstarch slurry to the heated sauce and stir until the sauce thickens.
- Combine: Transfer the tofu and broccoli to the skillet with the sauce and mix to combine. Serve immediately with a grain of your choice.
Notes
- For oil-free: Substitute the oil for fresh lemon juice.
- Teriyaki sauce: Add sriracha or garlic chili sauce for more kick. Add the maple syrup gradually to taste.
- Cornstarch: This ingredient is optional. The pressed tofu can be baked without tossing it with cornstarch beforehand. Make the sauce without adding cornstarch.
- Serve with brown rice, cauliflower rice, quinoa, farro, or shredded cabbage.
- Shop my favorite nontoxic nonstick baking sheet here.
Nutrition
Calories: 386kcal | Carbohydrates: 31g | Protein: 33g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 660mg | Potassium: 990mg | Fiber: 9g | Sugar: 10g | Vitamin A: 1263IU | Vitamin C: 182mg | Calcium: 227mg | Iron: 3mg
