Teriyaki tofu with broccoli

Teriyaki tofu with broccoli
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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Teriyaki tofu with broccoli calories by ingredient
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Introduction

Teriyaki is a Japanese cooking technique in which food is broiled or grilled and served with the soy sauce, mirin, sugar with added ingredients, such as sesame or garlic. I was inspired with several recipes over the web and finally I have made Teriyaki tofu and broccoli. See more at http://danieladanaphotographer.blogspot.sk
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Teriyaki is a Japanese cooking technique in which food is broiled or grilled and served with the soy sauce, mirin, sugar with added ingredients, such as sesame or garlic. I was inspired with several recipes over the web and finally I have made Teriyaki tofu and broccoli. See more at http://danieladanaphotographer.blogspot.sk
/

Number of Servings: 4

Ingredients

    For the rice
    1 cup para boiled or brown rice, rinsed
    2 tsp extra virgin olive oil
    Pinch salt
    1/4 tsp ground curcuma

    Teriyaki Sauce
    4 tbsp natural Tamari soy sauce
    2 cloves garlic, minced
    2 tbsp brown sugar or honey
    2 tbsp unseasoned rice vinegar
    1 tsp fresh ginger, peeled and finely minced
    2 tbsp sesame oil
    1 tbsp sesame seeds
    1/4 tsp red pepper
    250 ml or less water to thin the sauce

    Stir-Fry
    250 g firm tofu, medium dice
    4 tbsp high-heat oil (coconut oil or safflower)
    1 yellow onion, small dice
    1 red bell pepper, small dice
    1 broccoli, medium dice
    Sesame seeds for garnishing

Directions

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.

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