Crispy Baked Tofu with Teriyaki Glaze

Looking for an easy dinner recipe that’s not only delicious but also healthy? Our Crispy Baked Tofu with Teriyaki Glaze is the answer.

Whether you’re a tofu enthusiast or just starting to explore plant-based options, this dish is a crowd-pleaser.

It’s perfect for those busy weeknights when you need a quick and satisfying meal that won’t compromise on flavor or nutrition.

Tofu, a versatile plant-based protein, is the star of this recipe. This dish combines the crunch of crispy tofu with the sweet and savory notes of teriyaki glaze, making it a delightful treat for your taste buds.

Plus, it’s a breeze to prepare, making it an ideal option for an Easy Dinner Recipe that you can add to your weekly rotation.

Ingredients: Metric and Imperial measurements included

• 400g (14 oz) extra-firm tofu, pressed and cubed
• 120ml (1/2 cup) teriyaki sauce
• 15ml (1 tbsp) sesame oil
• 30ml (2 tbsp) soy sauce
• 15ml (1 tbsp) rice vinegar
• 30ml (2 tbsp) honey or maple syrup
• 2 cloves garlic, minced
• 5ml (1 tsp) ginger, grated
• 15ml (1 tbsp) cornstarch
• Sesame seeds and sliced green onions for garnish

Recipe Instructions:

Prepare the Tofu:

Start by pressing the tofu to remove excess moisture. Place the tofu block on a plate, cover it with paper towels, and place a heavy object on top (like a cast-iron skillet or cans). Let it press for at least 30 minutes. Preheat your oven to 200°C (400°F).

Then Prepare the Teriyaki Glaze:

In a mixing bowl, whisk together the teriyaki sauce, sesame oil, soy sauce, rice vinegar, honey (or maple syrup), minced garlic, and grated ginger. In a separate small bowl, mix the cornstarch with a tablespoon of water to create a slurry. Add the cornstarch slurry to the teriyaki mixture and whisk well. This will help thicken the glaze.

Cube the Tofu:

After pressing, cut the tofu into bite-sized cubes.

Coat the Tofu:

Place the tofu cubes in a bowl and pour half of the teriyaki glaze over them. Gently toss to coat the tofu evenly.

Bake the Tofu:

Line a baking sheet with parchment paper. Arrange the tofu cubes on the baking sheet in a single layer. Bake in the preheated oven for about 20-25 minutes or until the tofu is golden and crispy. You can flip the tofu cubes halfway through for even crisping.

Glaze and Garnish:

Remove the baked tofu from the oven. Drizzle the remaining teriyaki glaze over the tofu cubes and return them to the oven for an additional 5 minutes to allow the glaze to caramelize.

Serve:

Remove the tofu from the oven, garnish with sesame seeds and sliced green onions, and serve hot.

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Servings: 4
Calories per serving: Approximately 200

Pro Tip: Serve it with steamed vegetables and rice or quinoa for a complete and satisfying meal.

Pros and Benefits:

• Tofu is a rich source of plant-based protein and can aid in weight management (1).
• Teriyaki sauce adds a burst of flavor with minimal calories.
• This dish is customizable – you can adjust the teriyaki glaze to your preferred sweetness.
• Baking the tofu keeps it low in fat compared to frying (2).

Cons:

• Tofu may require pressing to remove excess moisture, which takes some time.
• Some individuals may not be accustomed to the texture of tofu.
• Store-bought teriyaki sauce may contain additives; look for healthier alternatives.

References:

1. “Tofu as a Meat Substitute.” The Physicians Committee for Responsible Medicine. Link
2. “To Fry or to Bake: Tofu.” Harvard T.H. Chan School of Public Health. Link

Kitchen Accessories:

• Baking sheet
• Parchment paper
• Mixing bowls
• Whisk
• Tofu press or heavy objects to press tofu
• Chef’s knife
• Cutting board
• Measuring cups and spoons

FAQs:

1. Can I use other types of tofu?
   • Yes, you can use firm tofu, but extra-firm tofu holds up better to baking.
2. What can I substitute for teriyaki sauce?
   • You can make your own teriyaki sauce using soy sauce, honey, and some spices if you prefer a homemade option.
3. How do I press tofu without a tofu press?
   • Wrap tofu in paper towels or a clean kitchen towel, place a heavy object on top, and let it drain for at least 30 minutes.
4. Can I make this gluten-free?
   • Use a gluten-free teriyaki sauce and soy sauce.
5. What sides go well with this dish?
   • Steamed vegetables, rice, or a fresh salad are great choices.
6. How can I make the tofu crispier?
   • Ensure the tofu is well-drained, and bake it until it’s golden and crispy.
7. Can I prepare the teriyaki glaze in advance?
   • Yes, you can make the glaze and refrigerate it for a few days.
8. Is this recipe vegan?
   • Yes, it’s vegan if you use maple syrup instead of honey.
9. Can I freeze leftover baked tofu?
   • Yes, you can freeze it for future use, but it may lose some texture.
10. What’s the best way to reheat leftover tofu?
    • Reheat it in the oven or a skillet to maintain the crispiness.

Conclusion:

This Easy Dinner Recipe for Crispy Baked Tofu with Teriyaki Glaze is a flavorful, healthy, and satisfying option that’s perfect for anyone, whether you’re a tofu aficionado or simply looking for a meatless meal. Make it a part of your weekly meal planning and enjoy a delightful, plant-based dish that’s easy to prepare and packed with goodness.

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