This Teriyaki Tofu and Broccoli Stir Fry is a fantastic simple dinner recipe, perfect for busy weeknights. You’ll love how quickly you can create a flavorful and satisfying meal that’s both healthy and delicious.
Key Ingredients & Substitutions
- Extra-Firm Tofu: Silken tofu won’t work here. You can swap with tempeh for a similar texture.
- Broccoli Florets: Fresh is best, but frozen works too; just reduce cooking time slightly.
- Teriyaki Sauce: Choose a low-sodium option. You can also make your own with soy sauce, a touch of sweetener, and ginger.
- Soy Sauce: Use tamari for a gluten-free option.
- Sesame Oil: Don’t skip this; it adds a crucial nutty flavor.
- Garlic & Ginger: Fresh is highly recommended for the best taste.
Ingredients
- 1 block (14-16 ounces) extra-firm tofu, pressed and cubed
- 2 cups broccoli florets
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1/2 cup teriyaki sauce
- 2 tablespoons soy sauce
- 1 tablespoon cornstarch (mixed with 2 tablespoons water)
- Cooked rice, for serving
- Sesame seeds, for garnish (optional)
- Green onions, sliced, for garnish (optional)
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 350-400 (without rice)
- Tools Needed: Large skillet or wok, cutting board, sharp knife, mixing bowl.
Step-by-Step Instructions
1. Prepare Your Tofu
Press your tofu to remove excess water; this helps it crisp up. Cut the pressed tofu into bite-sized cubes. In a bowl, toss the tofu cubes with 1 tablespoon of teriyaki sauce and a dash of sesame oil.
2. Sauté Aromatics
Heat the remaining sesame oil in a large skillet or wok over medium-high heat. Add the minced garlic and grated ginger, cooking for about 30 seconds until fragrant. Be careful not to burn them.
3. Cook the Tofu
Add the seasoned tofu to the skillet in a single layer. Cook for 5-7 minutes, flipping occasionally, until golden brown and slightly crispy on all sides. This gives your simple dinner recipe a great texture.
4. Add the Broccoli
Stir in the broccoli florets with the tofu. Cook for another 3-5 minutes, stirring occasionally, until the broccoli is tender-crisp. You want it still bright green and slightly firm.
5. Make Your Sauce
In a small bowl, whisk together the remaining teriyaki sauce, soy sauce, and the cornstarch slurry (cornstarch mixed with water). This creates a thicker, glossy sauce.
6. Combine and Thicken
Pour the sauce mixture over the tofu and broccoli in the skillet. Stir constantly for 1-2 minutes until the sauce thickens and coats everything evenly.
7. Serve Your Simple Dinner Recipe
Remove from heat and serve immediately over cooked rice. Garnish with sesame seeds and sliced green onions if you like. This truly makes for a satisfying simple dinner recipe.
Variation Ideas
- Add other quick-cooking vegetables like bell peppers, snap peas, or shredded carrots.
- A pinch of red pepper flakes can add a little heat if you enjoy a spicy kick.
- For an extra protein boost, stir in some edamame at the end.
Storage Instructions
You can store leftover Teriyaki Tofu and Broccoli Stir Fry in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently in a skillet over medium heat or in the microwave until heated through. Add a splash of water if the sauce seems too thick.
Frequently Asked Questions (FAQ)
Can I use frozen tofu?
No, frozen tofu changes its texture too much for this recipe. Stick with fresh, extra-firm tofu.
What if I don’t have a wok?
A large, deep skillet or a Dutch oven will work perfectly well for this simple dinner recipe.
How do I press tofu without a press?
Wrap the tofu block in paper towels, place it on a plate, and put something heavy on top (like a cast iron skillet or a few cans) for at least 30 minutes.
Can I make this ahead of time?
While best fresh, you can prep the tofu and chop the broccoli ahead of time. The cooking process is so fast, it’s almost as quick to make it fresh.
Is this recipe gluten-free?
It can be! Just make sure to use tamari instead of soy sauce and check that your teriyaki sauce is certified gluten-free.
What kind of rice should I serve with this?
Jasmine rice or brown rice are excellent choices. Quinoa also pairs well for a healthy alternative.