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Teriyaki Glazed Tofu Stir-Fry with Brown Rice

Teriyaki Glazed Tofu Stir-Fry with Brown Rice

Dinner
Prep Time
30min
Cook Time
45min
Servings
3
Calories
420
Chef's Note

For extra-crispy tofu, freeze it overnight then thaw before pressing - this creates a more porous texture that absorbs marinade better and yields a chewier result. If you have time, marinate the pressed tofu cubes in a few tablespoons of the teriyaki sauce for 30 minutes before cooking for even more flavor.

Tags
high-protein
tofu
stir-fry
Asian
vegetarian
dinner
brown rice
teriyaki
Ingredients

  • 16 oz extra-firm tofu

  • 1 cup brown rice

  • 2 cups water

  • 1/3 cup low-sodium soy sauce

  • 3 tablespoons mirin

  • 2 tablespoons honey

  • 1 tablespoon rice vinegar

  • 1 tablespoon fresh ginger

  • 3 cloves garlic

  • 1 tablespoon cornstarch

  • 2 tablespoons water (for cornstarch slurry)

  • 2 tablespoons sesame oil

  • 2 cups broccoli

  • 1 medium red bell pepper

  • 2 medium carrots

  • 1 cup snow peas

  • 4 stalks green onions

  • 1 tablespoon sesame seeds

  • 1/2 cup edamame (shelled)

Instructions
  • 1

    Press the 16 oz of tofu: Wrap tofu block in paper towels, place a heavy object on top, and let sit for 20 minutes to remove excess moisture.

  • 2

    While tofu is pressing, rinse 1 cup of brown rice under cold water until water runs clear. Combine with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender.

  • 3

    Prepare the teriyaki sauce: In a small bowl, whisk together 1/3 cup low-sodium soy sauce, 3 tablespoons mirin, 2 tablespoons honey, 1 tablespoon rice vinegar, 1 tablespoon grated fresh ginger, and 3 minced garlic cloves.

  • 4

    In a separate small bowl, make a cornstarch slurry by mixing 1 tablespoon cornstarch with 2 tablespoons water. Set aside.

  • 5

    Cut the pressed tofu into 1-inch cubes. Heat 1 tablespoon sesame oil in a large non-stick skillet or wok over medium-high heat.

  • 6

    Add tofu cubes to the hot pan in a single layer (work in batches if needed). Cook for 3-4 minutes on each side until golden brown and crispy. Transfer to a plate lined with paper towels.

  • 7

    Cut 2 cups of broccoli into florets, slice 1 red bell pepper into strips, julienne 2 medium carrots, trim 1 cup of snow peas, and slice 4 green onions diagonally (reserve some for garnish).

  • 8

    In the same pan, add the remaining 1 tablespoon sesame oil. Add broccoli and carrots first, stir-frying for 3 minutes.

  • 9

    Add bell pepper and snow peas, continuing to stir-fry for another 2-3 minutes until vegetables are crisp-tender.

  • 10

    Add 1/2 cup shelled edamame and stir-fry for 1 minute more.

  • 11

    Pour the teriyaki sauce into the pan with the vegetables and bring to a simmer.

  • 12

    Stir the cornstarch slurry again to recombine, then slowly pour it into the simmering sauce while stirring constantly. Cook for 1-2 minutes until the sauce thickens.

  • 13

    Return the tofu to the pan and gently toss to coat with the sauce. Cook for another 2 minutes to heat through and allow tofu to absorb some sauce.

  • 14

    Serve the stir-fry over brown rice, garnished with sliced green onions and 1 tablespoon sesame seeds.

Nutrition Information (per serving)
420
Calories
28g
Protein
52g
Carbs
14g
Fat
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