Teriyaki Tofu and Vegetable Stir-Fry

Step out of your comfort zone for dinner tonight and try this delicious Asian-inspired Teriyaki Tofu and Vegetable Stir-Fry.

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Cooking time PREP TIME 15 mins
Cooking time COOK TIME 40 mins
Servings SERVES 6
Ready in TOTAL TIME 55 mins
Cooking time
PREP TIME 15 mins
Cooking time
COOK TIME 40 mins
Servings
SERVES 6
Ready in
TOTAL TIME 55 mins

Ingredients

  • 1 can (20 oz) pineapple chunks
  • 2 cups Minute® Brown Rice
  • nonstick cooking spray
  • 1 pkg (14 oz) extra firm tofu, drained and cut into 1 inch pieces
  • 2/3 cup teriyaki baste and glaze, divided
  • 1 tbsp canola oil
  • 3 cups broccoli florets
  • 1 1/2 cups diced red bell pepper
  • 2 cloves garlic, minced
  • 1/2 tsp fresh grated ginger

Instructions

  • Try this meatless Teriyaki Tofu and Vegetable Stir-Fry for your next potluck or luncheon. Served with Minute® Instant Brown or Instant Jasmine Rice it has great flavor and makes for a complete meal.

    Step 1

  • Preheat oven to 425ºF.

    Step 2

  • Drain pineapple; reserve tidbits and juice separately.

    Step 3

  • Prepare rice according to package directions, using pineapple juice plus enough water to measure 2 cups.

    Step 4

  • Spray baking sheet with nonstick cooking spray.

    Step 5

  • In a medium bowl, combine tofu with 1/3 cup teriyaki baste and glaze. Toss to combine.

    Step 6

  • Spread tofu pieces evenly over prepared baking sheet. Bake for 30 minutes.

    Step 7

  • Heat oil in a large wok or skillet. Stir-fry broccoli, bell pepper and garlic for 5 minutes, or until starting to soften. Add remaining 1/3 cup teriyaki baste and glaze, pineapple tidbits and baked tofu to skillet. Reduce heat to low and simmer for 5 minutes, or until vegetables are crisp-tender.

    Step 8

  • Serve over rice.

    Recipe Tips
    If you can’t find teriyaki baste and glaze sauce, substitute with an equal amount of your favorite teriyaki sauce.

Stir-Fry Night

At first glance, you may think this recipe looks time-consuming. With a bit of organization and patience, though, you can make this great tasting recipe for dinner tonight! Once you see how easy it is, you’ll want to make it again for lunch at the office or to bring with you to a potluck event.

Before beginning, get the ingredients together and prepped. Start the rice first, as it cooks up in just 10 minutes! That will give you the freedom to use the 30 minutes the tofu is in the oven to get other tasks completed, start a dessert or simply take a well-deserved break.

Really pressed for time? Try this Thai Tofu and Rice Salad, which cooks up in just 10 minutes.

What is Tofu?

Tofu is made from curdled soy beans that are pressed into blocks. It’s often used as a meat substitute in vegan and vegetarian diets as it is high in protein and low in calories. Thanks to its health benefits and usefulness in all types of recipes, it can be enjoyed by everyone whether they’re a declared meat-lover, flexitarian or hardcore vegan.

We recommend you try tofu in this dish, but feel free to substitute the tofu for chicken or beef, if you prefer. Just be sure to adjust the cook time so that the ingredients are fully cooked.