Description
Teriyaki Tofu Stir Fry with Green Beans is a light but satisfying meal that's made with baked tofu and homemade teriyaki sauce.
Ingredients
Scale
For the Tofu Stir Fry
- 1 (14 ounce) package extra-firm tofu
- 2 tablespoons olive oil, divided
- 1 tablespoon cornstarch
- 1/2 teaspoon garlic powder
- 12 ounces green beans
- sea salt, to taste
For the Teriyaki Sauce
- 1/4 cup low sodium chicken or vegetable broth
- 1/4 cup low sodium soy sauce
- 2 teaspoons olive oil
- 1 1/2 tablespoons honey
- 1/2 teaspoon ground ginger
- 1 clove garlic, minced
- crushed red pepper, to taste (optional)
- 2 teaspoons cornstarch
Instructions
- Slice the block of tofu in half (or thirds) lengthwise to create slabs that are ¾ inch to 1 inch thick. Place side by side between a few paper towels or a clean kitchen towel. Place a cutting board on top and stack something slightly heavy like a couple books or a heavy pan on top. This will put enough pressure to drain out the excess moisture from the tofu. Let the tofu drain for 20 minutes.
- Preheat the oven to 400°F. Line a large baking sheet with parchment paper. Once the tofu is drained, cut into ¾ inch to 1 inch cubes. Transfer to a large bowl and gently toss with 1 tablespoon olive oil. Sprinkle with cornstarch, garlic powder and sea salt. Gently toss until coated.
- Spread the tofu in a single layer evenly onto the prepared baking sheet. Bake for 30 minutes, flipping halfway, until golden and crispy around the edges.
- Meanwhile, prepare the sauce. In a small bowl, whisk together the broth, soy sauce, olive oil, honey, ginger, and garlic. Whisk in the cornstarch until combined. Season with crushed red pepper, if desired. Set aside.
- In a large skillet, heat 1 tablespoon of olive oil over medium-low heat. Add the green beans and season with sea salt. Cook for about 5-10 minutes, stirring occasionally, until your desired level of tenderness. Add in the cooked tofu and sauce. Cook for 1-2 minutes, stirring, until sauce is thickened and evenly coating the tofu and green beans.
- Serve it by itself or over quinoa, rice, or noodles.
Notes
Nutritional values (per serving) are approximates only.
Nutrition
- Serving Size: 1 servings
- Calories: 261
- Sugar: 10.6 g
- Sodium: 503.5 mg
- Fat: 14.8 g
- Saturated Fat: 2.1 g
- Carbohydrates: 21.7 g
- Fiber: 3.8 g
- Protein: 13.2 g
- Cholesterol: 0 mg