Josie
The writer, cook and photographer behind Your Ultimate Menu
Ingredients
Tofu
- 600g firm tofu (1lb 5oz)
- 1 ½ Tbsp soy sauce
- 1 Tbsp peanut oil
- 1 Tbsp cornflour
- ¼ tsp black pepper
Teriyaki Sauce
- ¼ cup water (60ml)
- 3 Tbsp cooking sake
- 3 Tbsp mirin
- 3 Tbsp soy sauce
- 1 and ½ Tbsp brown sugar
To Serve
- 1 head broccoli
- 1 bunch spring onions
- 2 cloves garlic
- 1 Tbsp sesame seeds
- ½ Tbsp peanut oil
- 1 cup frozen, shelled edamame beans (155g)
- 2 x 250g microwave pouches brown rice (2 x 8.8oz)
Instructions
1. Cook Tofu
Preheat oven to 190ºC (375ºF) fan bake. Line a large oven tray with baking paper. Drain tofu. Place on top of a layer of paper towels and place more towels on top. Press down gently to remove excess water. Cut into 1cm (0.4in) cubes.
2. Marinate Tofu
Place tofu cubes in a resealable bag or container. Add soy sauce and oil and shake gently to coat. Add cornflour and pepper and shake again. Place tofu in a single layer on the prepared tray and bake for 25 minutes, until golden and crisp on the outside.
3. Make Teriyaki Sauce
Meanwhile, place water, sake, mirin, soy sauce and sugar in a small non-stick saucepan. Simmer on medium-low for 15 minutes, until sauce has reduced by one third. Reduce heat to very low to keep warm.
4. Prepare Greens
Cut broccoli into florets. Trim ends off the spring onions (leave as much of the white on as you can) and cut each spring onion into about 4 pieces. Crush garlic.
5. Cook Greens
Heat a large wok or frying pan on medium-high. Add sesame seeds and cook for a couple of minutes, until toasted. Remove from pan into a small bowl. Increase heat to high and add peanut oil. Add broccoli and edamame and stir fry for a couple of minutes. Add spring onions and garlic and stir fry for a further 2 minutes, until greens are lightly charred.
6. Assemble and Serve
Microwave rice according to instructions on packet. Add tofu to teriyaki sauce and toss to combine. Divide rice between warmed serving bowls. Top with teriyaki tofu and greens. Sprinkle with sesame seeds.
Recipe Notes
- Wine Match: A Sauvignon Blanc.
- Gluten-Free Option: Use gluten-free soy sauce and cornflour. Make sure cooking sake and mirin are gluten-free.
- Ingredient Notes / Swaps: If you don’t like tofu, you could use boneless, skinless chicken thighs instead. Follow the same cooking method. You can use dry sherry or Chinese cooking wine instead of sake.
- Storing and Reheating: For an easy lunch, store individual portions in airtight containers in the fridge. Reheat in the microwave. Otherwise, if you know you will have leftovers, don’t coat all of the tofu in teriyaki sauce. Store the tofu, greens and rice together. Stir fry in a wok until warmed, then stir through teriyaki sauce and sprinkle with sesame seeds.
When we hear “calcium” we usually think about dairy products, however, there are also a variety of different foods that are good sources of calcium.
Tofu is a great source of calcium which is an important nutrient for our bones, teeth, nerves and muscles. To learn more about why calcium is important for our body and what other foods are good sources of calcium, please see Calcium (for healthy bones, teeth and heart).
A bit more about the master chef behind this recipe…
Cooking, baking and creating recipes have always been Josie’s passions. She has a Bachelor of Food Technology and works as a freelance recipe developer, food stylist and photographer.
Josie launched her website, Your Ultimate Menu, as a way to help others solve the dreaded “what’s for dinner?” question. Each week she provides recipes for three easy meals together with an organised shopping list.
Her sister’s recent diagnosis with coeliac disease has inspired Josie to provide gluten-free options for all of her recipes.
Like this recipe? Check out Josie’s website for more cooking inspiration! https://www.yourultimatemenu.com/
