Easy Teriyaki Tofu
This easy teriyaki tofu recipe is the perfect weeknight dinner. It's ready in about 30 minutes, requires one pan, and uses 9 simple ingredients with minimal prep time. And it tastes better than takeout!
Servings: 3 servings
Ingredients
For the tofu
- 1 14-ounce block extra-firm tofu or super firm tofu
- 1 Tablespoon cornstarch
- 2 Tablespoon refined coconut oil or neutral oil of choice
Teriyaki Sauce
- 4 Tablespoons soy sauce or tamari
- ½ cup water
- 3 garlic cloves minced
- 2 teaspoons fresh ginger root peeled and finely grated
- 3 Tablespoons brown sugar or coconut sugar
- 2 Tablespoons maple syrup or agave nectar
Thickening Slurry
- 3 teaspoons cornstarch
- 1 Tablespoon water
Instructions
To Press the Tofu
- For super firm tofu or high-protein tofu, simply pat it dry.
- If you're using extra-firm tofu or firm tofu, you’ll want to press out the excess water for a firmer texture. You can use a tofu press or wrap it in a clean kitchen towel (or a few paper towels) and place a plate with a slightly heavy object on top.
To Pan Fry The Tofu
- Using your hands, break to tofu into bite-sized chunks and place them in a large nonstick pan or skillet.
- Sprinkle the cornstarch over the tofu. Use a spatula to gently toss the tofu around until there is no dry cornstarch visible.
- Add the oil to the pan. Toss the tofu to ensure all the pieces are lightly covered in oil.
- Pan-fry the tofu over medium-high heat. Allow it to sit and become crispy on the first side before flipping it, about 5 minutes. Stir and flip as needed until the tofu is browned and crispy on each side.
- While the tofu cooks, prepare the teriyaki sauce.
For the Teriyaki Sauce
- In a small bowl mix the slurry. Set aside.3 teaspoons cornstarch, 1 Tablespoon water
- In a separate, slightly larger bowl, mix the remaining teriyaki sauce ingredients.
- Once the tofu is browned to your liking, turn down the heat then pour the teriyaki sauce into the pan with the tofu. Bring the sauce to a low simmer for 1-2 minutes. Frequently stir the tofu.
- Turn the heat off and give the cornstarch and water slurry another mix to get up any cornstarch at the bottom of the bowl. Pour it into the pan and gently stir to disburse the slurry evenly. Turn the heat back on to medium-low. Simmer until the sauce thickens. Tip: If the sauce becomes too thick, add more water. If it is too thin, mix 3 teaspoons cornstarch with 1 and ½ teaspoon water and add only what you need.
To Bake the Tofu
- Instead of pan-frying the tofu, you can bake it. Preheat your oven to 375ºF. Add the bite-sized tofu pieces to a baking sheet lined with parchment paper.
- Sprinkle the cornstarch over the tofu and toss until there is no visible cornstarch.
- Now lightly oil the tofu using a spray oil. If you don’t have a spray oil, drizzle melted coconut oil, avocado oil, or any neutral vegetable oil over the tofu. Toss to evenly coat.
- Bake at 375ºF for 15-20 minutes or until the tofu is cooked to your liking. Occasionally remove the pan from the oven and carefully flip/toss the tofu to brown each side. Add the teriyaki sauce and baked tofu to a large skillet. Proceed with the teriyaki sauce steps above to cook and thicken the sauce.
- Serve with rice and steamed broccoli or vegetable of choice, or roasted veggies.
Notes
- This recipe can easily be doubled: Use a large pan or skillet to cook the tofu. If your skillet isn’t big enough, cook the tofu in batches or use the baking instructions.
- To grate the ginger: Use the small side of a box grater to shred the ginger finely.
- Soy sauce: Use a low-sodium soy sauce or tamari for less salt.
Nutrition
Serving: 1serving | Calories: 308kcal | Carbohydrates: 31g | Protein: 18g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 11g | Sodium: 722mg | Fiber: 2g | Sugar: 24g
