Description
This delicious teriyaki tofu with roasted broccoli and rice is a healthy and satisfying meal.
Ingredients
Scale
- 14 ounces extra-firm tofu (pressed & cubed)
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon cornstarch
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 large head broccoli (cut into florets)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ teaspoon sesame seeds for garnish (Optional)
- ½ cup low-sodium soy sauce
- ¼ cup mirin (or use 2 tbsp rice vinegar + 2 tbsp extra maple syrup as substitute)
- 2 tablespoons brown sugar or maple syrup
- 2 teaspoons ginger paste
- ½ teaspoon garlic powder or 1 clove garlic (grated or minced)
- 1 teaspoon sesame oil
- 2 teaspoons cornstarch + 2 tablespoons water
- 1 ½ cups jasmine or short grain rice
- 3 cups filtered water
- ½ teaspoon kosher salt
Instructions
- Preheat to 425°F. Line 2 baking sheets with parchment paper.
- In a bowl, toss 14 ounces extra-firm tofu cubes with 1 tablespoon low-sodium soy sauce, 1 tablespoon olive oil, 1 teaspoon garlic powder, and 1 tablespoon cornstarch. Spread evenly on one of the sheet pans.
- Toss the large head broccoli florets with 1 tablespoon olive oil, 1 teaspoon garlic powder, ½ teaspoon kosher salt, and ¼ teaspoon black pepper. Spread on the second baking sheet.
- Bake both sheets for 25–30 minutes, flipping halfway through, until the tofu is crisp and golden and the broccoli is charred at the edges.
- While the tofu and broccoli bake, rinse the 1 ½ cups jasmine or short grain rice. Bring 3 cups filtered water and ½ teaspoon kosher salt to a boil, stir in the rice.
- Reduce the heat to low, cover, and simmer for 15 minutes. Remove from heat and steam 5 minutes more, then fluff.
- In a small, rimmed pan, combine ½ cup low-sodium soy sauce, ¼ cup mirin (or vinegar/maple syrup), 2 tablespoons brown sugar or maple syrup, 2 teaspoons ginger paste, ½ teaspoon garlic powder or 1 clove garlic, and 1 teaspoon sesame oil. Bring to a simmer. Stir in the cornstarch slurry (2 teaspoons cornstarch + 2 tablespoons water) and simmer for about 2 minutes, until thickened. Remove from heat.
- Once baked, transfer the crispy tofu to the pan with the teriyaki sauce. Toss to coat.
- Spoon rice into bowls, add roasted broccoli and saucy teriyaki tofu.
- Optional: sprinkle with ½ teaspoon sesame seeds for garnish, or top with sliced green onions.
Notes
- For extra flavor, add sliced green onions on top before serving.
- Make sure to press the tofu before cooking to remove excess moisture.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Entree
- Method: Baking
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 4g
- Sodium: 700mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 0mg