Buscar Close Search
Buscar Close Search
Page Menu

Sautéed Vegetables with Teriyaki Marinated Tofu

An assortment of fresh vegetables in season (2 lbs vegetables): 
Olive oil 
1 lb Extra-firm tofu, drained and cut into chunks 

Teriyaki marinade 
1 tbs. minced fresh ginger 
3 cloves garlic, minced 
3 scallions, finely chopped 
¼ cup reduced sodium soy sauce or shoyu 
¼ cup mirin or white wine (may substitute hot water) 
1 ½ tbs. sesame oil 
2 tbs. maple syrup (optional) 

1. The night before or several hours before prepare marinade: 
Place ginger, garlic, and scallions in bowl and whisk in soy sauce, wine, sesame oil, and maple syrup. 
2. Add tofu to marinade. Try to cover as much of tofu as possible with marinade-may need to double recipe to have enough. Cover with plastic wrap and refrigerate over night or for 1-2 hours. 
3. Wash and chop vegetables, group according to hardness. 
4. In wok or fry pan drizzle a small amount of olive oil and heat over medium heat. Add garlic and cook until lightly browned. Start adding vegetables, beginning with the hardest (i.e., carrots). Cook for several minutes until slightly tender and add next hardest vegetable (perhaps celery), continue to do this until all vegetables are cooked al dente or to desired tenderness (ending with quickest cooking vegetables such as broccoli and cabbage). 
5. While stir-fry is cooking, remove tofu from marinade (save marinade). Place on baking sheet and broil until brown and crispy on top. Flip over and brown on other side. Remove from oven and set aside. 
6. When vegetables are cooked to desired tenderness add reserved marinated tofu and any leftover marinade to flavor stir-fry. Serve over brown rice. 

Makes 4-6 servings Per serving, without rice: 329 calories 20.5g fat, 3.2g sat fat, 26.8g carbohydrate, 15g protein, 5.7g fiber, 583mg sodium