Teriyaki tofu

Marinade tofu with teriyaki sauce and serve with broccoli and noodles or rice to make this easy veggie midweek meal. It takes under 30 minutes to make

Prep:10 mins
Cook:20 mins

Serves 4
Easy

Nutrition per serving

kcal 350
fat 11g
saturates 2g
carbs 36g
sugars 0g
fibre 7g
protein 22g
salt 2.9g

Ingredients

1 tbsp olive oil
400g firm tofu , cut into bite-sized cubes
1 large head of broccoli , cut into florets, stalks peeled and thinly sliced
1 bunch of spring onions , separated into white and green parts and thinly sliced
8-10 tbsp teriyaki sauce
cooked rice or noodles, to serve

Method

Heat the oil in a pan over a medium heat and fry the tofu for about 8 mins until crisp and golden. Remove from the pan and set aside.
In the same pan, add the broccoli florets and white parts of the spring onions and cook for around 4 mins until tender, but not completely cooked through. Stir in the teriyaki sauce and season well.
Add the cooked tofu back to the pan with the broccoli and stir well to coat. Cook for an additional 1-2 mins for the flavours to meld together. Sprinkle over the reserved green parts of the spring onions, remove from the heat and serve with cooked rice or noodles.

Suggested recipes from this collection...

POST-ID:44772 array(7) { [0]=> object(WP_Term)#15800 (11) { ["term_id"]=> int(169) ["name"]=> string(16) "200-400 calories" ["slug"]=> string(16) "200-400-calories" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(169) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(35) "Our favourite low calorie dishes..." ["parent"]=> int(0) ["count"]=> int(292) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [1]=> object(WP_Term)#15741 (11) { ["term_id"]=> int(894) ["name"]=> string(5) "Asian" ["slug"]=> string(5) "asian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(894) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(42) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [2]=> object(WP_Term)#16590 (11) { ["term_id"]=> int(112) ["name"]=> string(12) "Budget meals" ["slug"]=> string(12) "budget-meals" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(112) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(51) "Thrifty recipes to help you keep cooking costs down" ["parent"]=> int(0) ["count"]=> int(60) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [3]=> object(WP_Term)#15815 (11) { ["term_id"]=> int(235) ["name"]=> string(14) "Budget recipes" ["slug"]=> string(6) "budget" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(235) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(66) "Cheaper recipes and frugal bites to save you money in the kitchen." ["parent"]=> int(0) ["count"]=> int(122) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [4]=> object(WP_Term)#15823 (11) { ["term_id"]=> int(177) ["name"]=> string(18) "Cheap family meals" ["slug"]=> string(20) "cheap-family-suppers" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(177) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(47) "Wholesome, budget suppers for the whole family." ["parent"]=> int(0) ["count"]=> int(114) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [5]=> object(WP_Term)#15740 (11) { ["term_id"]=> int(4) ["name"]=> string(11) "Family meal" ["slug"]=> string(11) "family-meal" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(4) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(58) "Something for all the family from tuna balls to spaghetti." ["parent"]=> int(0) ["count"]=> int(292) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [6]=> object(WP_Term)#15795 (11) { ["term_id"]=> int(413) ["name"]=> string(10) "Vegetarian" ["slug"]=> string(10) "vegetarian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(413) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(43) "Meat-free recipes for entertaining and more" ["parent"]=> int(0) ["count"]=> int(554) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } }