Healthy Teriyaki Tofu Stir-Fry

Teriyaki Tofu

Welcome to the wonderful world of tofu! If you’re dipping your toe into the tofu pool for the first time, odds are you’re a little apprehensive. Tofu doesn’t have a great reputation in the food world. Not to worry, we’re here to be your friendly guides and make sure you experience all the great things tofu has to offer. And after you try your hand at this tasty teriyaki tofu stir-fry recipe, you’ll love cooking with tofu.

This is an easy-to-make, delicious and nutritious meal: roasted bell peppers, broccoli, and tofu over cauliflower rice, drizzled with teriyaki sauce and sesame oil, and finished with shredded carrots.

Healthy Teriyaki Tofu Stir-Fry Recipe

Prep time: 30 minutes

Cook time: 30 minutes

Total time: 60 minutes

Servings: 4

Teriyaki Tofu Stir-Fry INGREDIENTS

● 1 head of cauliflower

● 1 Tablespoon sesame seed oil, divided

● 3 green onions, thinly sliced

● Salt and pepper

● 1 (14-ounce) block extra-firm tofu, drained

● 2 tablespoons low-sodium, low-sugar soy sauce

● 1 red bell pepper, cut into large, bite-sized pieces

● 1 green bell pepper, cut into large, bite-sized pieces

● 4 Cups broccoli florets

● 1 Cup shredded carrots

● 1/4 cup teriyaki sauce

Teriyaki Tofu Stir-Fry DIRECTIONS

  1. Preheat oven to 400°F
  2. Wrap tofu in a clean kitchen towel or several layers of paper towels and set on a large plate. Place a heavy object, like a frying pan, on top to press out liquid for about 30 minutes.
  3. Meanwhile, remove leaves from the cauliflower and chop the head into 4 large pieces. Grate cauliflower on the large holes of a box grater and set aside. To make in the food processor, cut the cauliflower into florets and pulse until small rice-sized pieces are formed.
  4. Heat 1/2 tablespoon oil over medium-high heat. Add green onions and cook until fragrant, about 1 to 2 minutes. Add cauliflower rice and stir to coat in oil. Cover with a lid to steam, about 3 to 4 minutes, stirring often. Remove from heat when rice is just cooked through, and season with salt and pepper. Set aside.
  5. Remove tofu from the towel, slice into bite-sized squares, and place in a large bowl. Toss tofu with soy sauce to evenly coat. (Note: You may want to marinate the tofu at this point.) Add cornstarch and toss again. Arrange in an even layer on a parchment-lined baking sheet.
  6. Toss bell peppers and broccoli in remaining 1/2 tablespoon oil and season with salt and pepper. Arrange in an even layer on another parchment-lined baking sheet and bake for about 30 minutes, tossing halfway through.
  7. Remove from oven and serve over the previously prepared riced cauliflower mixture. Top with teriyaki sauce and shredded carrots.

What is Tofu?

Tofu was originally discovered in China. It is made from condensed soy milk that is pressed into solid blocks using something akin to a cheese-making process. While you can eat tofu on its own, I don’t think anyone would recommend it. The texture and bland taste of tofu makes it unappetizing to eat straight out of the package. However, cooking with tofu can transform it into quite a tasty dish.

What are the Benefits of Tofu?

The list of tofu benefits is long. From a weight-loss perspective, tofu is a great alternative to meat. Half a cup of tofu has about 94 calories, where half a cup of ground beef has around 330 calories. Additionally, Tofu has been linked to decreasing the risk of cardiovascular disease, breast and prostate cancer, and Type II Diabetes. It’s also been found to improve kidney and liver function, reduce bone loss, and relieve the symptoms of menopause. From a purely nutritional standpoint, tofu nutrition is a good source of protein, iron, calcium, and certain vitamins and minerals.

What Does Tofu Taste Like?

One of the reasons tofu has such a bad reputation is that it tastes like nothing. But while many people see this bland taste as a hindrance, we see it as an opportunity. Think of tofu as a culinary blank canvas. You can flavor tofu any way you like, and in some cases, you can even make it taste similar to meat.

What is Teriyaki Tofu?

Because tofu doesn’t have much flavor on its own, it’s a great candidate for a teriyaki tofu stir-fry recipe. Simply put, teriyaki tofu is tofu that is flavored with teriyaki sauce and used in an Asian inspired meal. If prepared well, it can even take on a similar flavor and texture as meat, but with fewer calories. Keep reading to the end for what we think is the best stir fry recipe. If you’re looking for a simple homemade teriyaki sauce recipe, try the one in this recipe.

What Type of Tofu is Best for Stir-Fry?

There are many different varieties of tofu. Don’t be discouraged if you don’t like tofu the first time you try it. You may need to sample different textures, and even different brands, to find the kind you like best. This Guide to Tofu walks you through the different varieties of tofu, and what each is used for. In a nutshell, you can buy tofu that is silken, soft, medium, firm, extra firm, and super firm. The classification really refers to the amount of water content in the tofu. For stir-fry, you’ll want to look for the extra-firm variety because it will hold its shape well and won’t dry out easily.

Should You Marinate Tofu Before Cooking?

The simple answer to this question is yes. Always yes. Sure, marinating tofu may take a little extra time, but like we said earlier, tofu doesn’t have a lot of its own flavor. Marinating the tofu for at least 30 minutes before you cook it allows it to really soak up the flavor and take your dish to a new level.

What is the Easiest Way to Cook Tofu?

Cooking tofu is the easy part. Whether you bake it, grill it, pan sear it, or even deep fry it, you really can’t go wrong as long as you don’t skip this step—you need to drain the tofu first. No matter what variety you get, tofu has a very high water content rate. Before you cook it, it’s important that you drain the tofu by placing it between several layers of paper towels and putting a heavy object, like a glass mixing bowl, on top of it for at least 30 minutes. While this step takes a little extra time, it will dramatically improve your experience with tofu.

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