Teriyaki tofu with broccoli
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
For the rice1 cup para boiled or brown rice, rinsed2 tsp extra virgin olive oilPinch salt1/4 tsp ground curcuma Teriyaki Sauce4 tbsp natural Tamari soy sauce2 cloves garlic, minced2 tbsp brown sugar or honey2 tbsp unseasoned rice vinegar1 tsp fresh ginger, peeled and finely minced2 tbsp sesame oil1 tbsp sesame seeds1/4 tsp red pepper250 ml or less water to thin the sauce Stir-Fry250 g firm tofu, medium dice4 tbsp high-heat oil (coconut oil or safflower)1 yellow onion, small dice1 red bell pepper, small dice1 broccoli, medium diceSesame seeds for garnishing
Rice:
1. Wash the rice, combine with oil, salt, curcuma, and 2 cups of water in a medium saucepan. Place the pan over heat and bring to a boil. Boil 10 min.
2. Cover, close the heat and let the rice cool while swelling.
3. If the rice is cooked and there is still liquid left, drain the rice.
Teriyaki sauce:
4. Combine the ingredients in a small, heavy-bottomed saucepan, bring to the boil, then reduce the heat to low and simmer until the sauce thickens slightly, about 10 minutes.
5. Remove the pan from the heat and let the sauce cool at room temperature.
Stir-fry:
6. Transfer the tofu to a medium bowl and add 1/2 cup of the teriyaki sauce, stirring to coat all surfaces.
7. Marinate the tofu at room temperature for at least 15 minutes.
8. Drain cubes of tofu and reserve the marinade.
9. Place 2 tablespoons of the oil to a saucepan over medium-high heat.
10. Arrange the tofu in a single layer and cook, flipping it gently, until all sides are light brown, about 5 minutes.
11. Transfer the tofu to the bowl with the reserved marinade and set aside at room temperature.
Vegetable :
12. Place onion on the hot oil, cook stirring frequently, until lightly brown.
13. Add the bell pepper and cook until slightly soft, 5 minutes.
14. Stir in broccoli and cook, stirring frequently, until the stems are crisp-tender.
15. Arrange the rice, vegetable mixture and tofu with teriyaki sauce on plates.
16. Sprinkle with sesame seeds and serve .
Serving Size: 4 1-cup serving
Number of Servings: 4
Recipe submitted by SparkPeople user SWEETLAAB.
1. Wash the rice, combine with oil, salt, curcuma, and 2 cups of water in a medium saucepan. Place the pan over heat and bring to a boil. Boil 10 min.
2. Cover, close the heat and let the rice cool while swelling.
3. If the rice is cooked and there is still liquid left, drain the rice.
Teriyaki sauce:
4. Combine the ingredients in a small, heavy-bottomed saucepan, bring to the boil, then reduce the heat to low and simmer until the sauce thickens slightly, about 10 minutes.
5. Remove the pan from the heat and let the sauce cool at room temperature.
Stir-fry:
6. Transfer the tofu to a medium bowl and add 1/2 cup of the teriyaki sauce, stirring to coat all surfaces.
7. Marinate the tofu at room temperature for at least 15 minutes.
8. Drain cubes of tofu and reserve the marinade.
9. Place 2 tablespoons of the oil to a saucepan over medium-high heat.
10. Arrange the tofu in a single layer and cook, flipping it gently, until all sides are light brown, about 5 minutes.
11. Transfer the tofu to the bowl with the reserved marinade and set aside at room temperature.
Vegetable :
12. Place onion on the hot oil, cook stirring frequently, until lightly brown.
13. Add the bell pepper and cook until slightly soft, 5 minutes.
14. Stir in broccoli and cook, stirring frequently, until the stems are crisp-tender.
15. Arrange the rice, vegetable mixture and tofu with teriyaki sauce on plates.
16. Sprinkle with sesame seeds and serve .
Serving Size: 4 1-cup serving
Number of Servings: 4
Recipe submitted by SparkPeople user SWEETLAAB.
Nutritional Info Amount Per Serving
- Calories: 397.2
- Total Fat: 28.5 g
- Cholesterol: 0.0 mg
- Sodium: 945.0 mg
- Total Carbs: 31.7 g
- Dietary Fiber: 5.6 g
- Protein: 10.4 g
Member Reviews