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Crispy tofu cubes with garlicky broccoli and white rice in a soy-teriyaki glaze

Crispy Tofu with Broccoli and Rice

Crispy pan-fried tofu with garlicky broccoli and a soy-teriyaki glaze, served over white rice. About 32 g of protein per serving and ready in 30 minutes.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2 serving
Calories: 550
Ingredients Method Notes

Ingredients
  

  • 14 oz extra-firm tofu 1 block, about 400 g, pressed
  • 1 tbsp cornstarch optional, for extra crispiness
  • 1/2 cup white rice uncooked (about 1½ cups cooked)
  • 1 head of broccoli cut into small florets
  • 3 garlic cloves minced
  • 1 1/2 tbsp neutral oil or olive oil
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp teriyaki sauce
  • salt and black pepper to taste

Method
 

  1. Cook the rice according to the package directions and keep it warm.
  2. Press the tofu for 10–15 minutes, pat it dry and cut it into ¾-inch (2 cm) cubes. Toss with the cornstarch and a pinch of salt and pepper.
  3. Heat 1 tbsp oil in a large nonstick pan over medium-high heat. Add the tofu in a single layer and cook for 8–10 minutes, turning every 2–3 minutes, until golden on all sides. Transfer to a plate.
  4. Add the remaining oil and the garlic to the same pan and cook for 30 seconds. Add the broccoli and 2 tbsp water and sauté for 4–5 minutes, until bright green and just tender.
  5. Return the tofu to the pan, add the soy sauce and teriyaki sauce and toss for 1 minute until everything is glazed.
  6. Serve over the rice.

Notes

Pressing is the key: the drier the tofu, the crispier it gets.
More protein: add 1 cup of shelled edamame with the broccoli for about 9 g more protein per serving.