Roasted Teriyaki Tofu Steaks With Glazed Green Vegetables

May 29, 2023May 29, 20230 3
Roasted Teriyaki Tofu Steaks With Glazed Green Vegetables
in Vegan

Prep

45 min

Cook

25 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

17 ounces fresh firm tofu , cut into 4 pieces
4 fresh shiitake mushrooms
7 1/4 ounces dried egg noodles
4 1/2 fluid ounces dark soy sauce
4 1/2 fluid ounces mirin ( Japanese sweet rice wine )
4 1/2 fluid ounces sake
1 tablespoon sugar
2 tablespoons sunflower oil
2 garlic cloves , finely sliced
7 1/4 ounces broccoli florets
1 leek , white and light green parts finely sliced
7 1/4 ounces pak choi , quartered lengthways
1 fennel bulb , trimmed and finely sliced
2 teaspoons cornflour , mixed with
4 tablespoons cold water
2 spring onions , finely sliced diagonally
1 tablespoon toasted sesame seeds , pan-toasted

Nutrision Information

Servings Per Recipe
4
Calories
360
Sugar
11g
Fat
13g
This vegan recipe is a great option for plant-based eaters looking for a high protein and low-fat meal. The teriyaki tofu is marinated and then roasted for a deliciously sweet and salty flavor profile. The egg noodles serve as an excellent accompaniment to the dish, and the glazed greens add a sweet and savory crunch to the dish. This dish can be served for lunch or dinner and is perfect for those looking to reduce their meat intake without sacrificing flavor and satisfaction.

Instructions

1.Preheat the oven to 400°F.
2.Drain the tofu and press with a paper towel to remove excess water.
3.In a bowl, mix together the mirin, sake, soy sauce and sugar.
4.Marinate the tofu for at least 30 minutes.
5.Place the tofu and sliced mushrooms onto a baking sheet, drizzle with sunflower oil and bake for 25 minutes.
6.Boil the egg noodles for 6-7 minutes in a separate pot, drain and set aside.
7.In a wok or pan, stir fry the garlic, broccoli florets, leek, pak choi and fennel until slightly tender.
8.Add the cornflour mixture and stir until the sauce thickens.
9.Add the egg noodles to the wok or pan and toss with the vegetables.
10.Serve the baked teriyaki tofu steaks on the bed of glazed veggies, sprinkle with spring onions and toasted sesame seeds.

PROS

A delicious vegan dish that is high in protein, low in fat and calories.
The tofu is a great source of protein and the vegetables rich in vitamins and minerals.

The dish is versatile and can be adjusted to personal taste.

CONS

Some people may not enjoy the texture of tofu.

The meal has a long prep time with at least 30 minutes to marinate the tofu before cooking.

It requires baking and stir-frying separately, which makes it a bit time-consuming to prepare.

HEALTH & BENEFITS

The dish is a great source of plant-based protein and low in fat and calories.
Tofu has been linked to reducing the risk of heart disease, diabetes and certain cancers.
The vegetables in the dish provide an array of vitamins and minerals that are essential for good health.

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