Crispy Teriyaki Tofu Stir Fry

Weeknight meals usually have to be quick and easy which this delicious crispy teriyaki tofu stir fry a perfect meal for when you're in a rush. This simple crispy tofu recipe comes together with a ton of veggies, a delightful teriyaki sauce that's easy to prepare and some healthy brown rice.

Crispy Teriyaki Tofu Stir Fry


When you've got a ton of leftover vegetables, this teriyaki tofu is great for using up what's left in your vegetable crisper. The teriyaki sauce uses some easy ingredients that you'll find in any household including soy sauce, garlic and maple syrup.

For an even healthier teriyaki tofu, you can remove the oils and try baking the tofu on some baking paper in the oven as well as steaming the vegetables and omitting the oil from the homemade teriyaki sauce.

Crispy Teriyaki Tofu Stir Fry Recipe

What's healthy about tofu?

Tofu is an excellent source of protein containing all eight essential amino acids. It's also a great source of iron, calcium and minerals like manganese, selenium and phosphorous. For an extra nutrient boost, tofu also contains magnesium, copper, zinc and vitamin B1. Tofu is fantastic to use into stir fry and asian dishes. You can even use silken tofu as a replacement for cream and is great for making desserts and smoothies.


Crispy Teriyaki Tofu Stir Fry

Crispy Teriyaki Tofu Stir Fry
Yield: 4
Prep Time: 0 hrs. 20 mins.
Cook time: 0 hrs. 20 mins.
Total time: 40 mins.


A simple and delicious crispy teriyaki tofu. This meal if perfect for a weeknight and is packed for of vitamin rich vegetables, brown rice, crispy tofu and a yummy homemade teriyaki sauce.

Ingredients

  • 1 Large Tofu Block
  • 1 cup brown rice + 2.5 cups vegetable stock or water
  • 1 tbsp sesame oil or coconut oil
  • 3 cups broccoli florets
  • 2 Cups asparagus
  • 2 Cups julienne sliced carrots
  • 2 spring onions sliced
  • 4 tbsp soy sauce or Bragg's Liquid Aminos
  • 3 cloves garlic, minced
  • 1 tbsp maple syrup
  • 2 tbsp sesame oil
  • 1 tbsp sesame seeds (optional)
  • water to thin the sauce

Instructions

  1. Bring 2.5 cups of vegetable stock to a boil in a medium sized saucepan. Add 1 cup of brown rice, turn the heat down to low, cover and cook for 55 minutes.
  2. Once the rice is cooked, remove from heat.
  3. In a medium bowl, combine Bragg's liquid aminos, garlic, maple syrup, sesame oil and sesame seeds. Add some water to thin out the sauce when needed.
  4. Taste the sauce and feel free to customize it to your liking.
  5. Heat 1 tbsp of sesame oil or coconut oil in a wok or skillet over medium-high heat.
  6. Cut your tofu into squares. Arrange your cubed tofu in the wok. Cook until golden-brown, about 3-4 minutes.
  7. Flip each piece and brown the other side, cook for another 3-4 minutes.
  8. Heat 1 tbsp sesame oil in a skillet or wok over medium-high heat.
  9. Add the broccoli florets, asparagus and toss and cook for 2 minutes, stirring regularly.
  10. Add the carrot, toss, and cook for 3 minutes, stirring regularly.
  11. Feel free to add in any other extra veggies and cook for another 2-3 minutes until all the veggies are tender and crisp.
  12. Once the veggies are cooked, add in the tofu and pour in your teriyaki sauce and let it simmer for a couple of minutes.
  13. Serve with brown rice and enjoy!
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1 comments:

  1. There's no TOFU listed in the ingredients???

    ReplyDelete