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:
- “Tofu as a Meat Substitute.” The Physicians Committee for Responsible Medicine. Link
- “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:
- Can I use other types of tofu?
- Yes, you can use firm tofu, but extra-firm tofu holds up better to baking.
- 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.
- 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.
- Can I make this gluten-free?
- Use a gluten-free teriyaki sauce and soy sauce.
- What sides go well with this dish?
- Steamed vegetables, rice, or a fresh salad are great choices.
- How can I make the tofu crispier?
- Ensure the tofu is well-drained, and bake it until it’s golden and crispy.
- Can I prepare the teriyaki glaze in advance?
- Yes, you can make the glaze and refrigerate it for a few days.
- Is this recipe vegan?
- Yes, it’s vegan if you use maple syrup instead of honey.
- Can I freeze leftover baked tofu?
- Yes, you can freeze it for future use, but it may lose some texture.
- 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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