Teriyaki tofu
Tuck into this crispy tofu coated in a savoury and mildly sweet teriyaki sauce. Serve over rice and stir-fried veges for a moreish, filling dinner.
Ingredients
Method
Ingredients
- 300g (1½ cups) brown rice*
- 2 tablespoons oil, divided
- 450g firm tofu, sliced or cubed
- 1 large onion, finely diced or sliced
- 2 garlic cloves, minced or 1 teaspoon crushed garlic
- 400g mushrooms*, sliced
- 1 broccoli, florets and stalks chopped
- 2 large carrots, cut into match sticks
Teriyaki sauce
- 2 tablespoons soy sauce or soy sauce alternative
- 2 teaspoons brown or white sugar
- ½ cup water
- 2 teaspoons cornflour, mixed separately with extra 2 tablespoons water
* These ingredients are shared with other recipes from the weekly meal planner.
Method
- Cook rice according to packet instructions.
- Heat a large non-stick frying pan with 1 tablespoon oil on the stove over high heat. Fry tofu until golden and crispy on the outside. Set aside.
- As the tofu cooks prepare the teriyaki sauce. In a saucepan combine soy sauce, sugar and water, heat on the stove until it begins to simmer and the sugar has dissolved. Remove from heat and pour in cornflour mixture while stirring. Return to heat and continue stirring until thickened.
- Heat the remaining oil in a large frying pan or wok on the stove over high heat, sauté onions and cook until softened. Add garlic and stir fry until fragrant.
- Add mushrooms and broccoli, stir fry until the vegetables are cooked to your liking. Lastly stir through the carrots.
- Mix the tofu into the teriyaki sauce. Serve on plates or bowls with rice, stir fried veges, and teriyaki coated tofu.
Skill level: Easy as
Cooking tips
- The tofu can also be cooked in a hot oven at 210C bake or 190C fan bake. Coat sliced or cubed tofu in 2 tablespoons cornflour and place on a baking tray in a single layer. Bake for 15 minutes or until crisp, turning halfway through.
Adapt it
- Swap the tofu for chicken, sliced beef, lamb, pork, prawns or tempeh.
- You can use egg or udon noodles instead of rice as an alternative.
- You can also use mince be it meat or plant based in this recipe.
- If someone in the family has a bigger appetite, use a larger amount of tofu if needed or add some edamame beans.
- Use gluten free soy sauce if required.
- Use white rice if you prefer or already have that in your pantry.
Kid friendly alternatives
- Ideally use reduced salt soy sauce in this recipe if you have younger children to reduce the sodium per serving.
Leftover tips
Can be eaten for lunch the next day.