Sticky Teriyaki Tofu & Broccoli Stir-Fry With Spring Onions
A family friendly, sticky dish for comfort eating (oil free and healthy)
Ingredients
- 2 x small mixing bowls
- 1 x frying pan
- 1 x Wok or skillet
- Medium saucepan
- Chopping board
- Wooden spoons
- Sharp knife
- 200 grams of firm block tofu
- Cornflour to coat
- 1 x tsp paprika
- 1 x tsp turmeric powder
- Pinch of salt
- 1 x head of broccoli cut into small florets
- 1 x medium sized white onion, cut into thin slices
- 5-6 spring onions half sliced into 2 inch diagonal strips, and the other half thinly sliced
- 3 x cloves of fresh garlic crushed
- 1 x cup of water
- 3 x dsp of balsamic vinegar
- 3 x dsp of tamari or soy sauce
- 2 x dsp maple syrup
- 1 x dsp cornflour
- 2 x tsp ginger powder
- Black pepper to taste
- sesame seeds to finish optional
- Brown rice to serve
Instructions
- Get your rice on to cook so it's ready to serve when stir-fry is ready.
- Prepare your tofu by slightly squeezing out excess moisture between your hands over a sink. Do nor squeeze hard because it is delicate. You don't need to squeeze out all of the moisture, just a little of the excess. Now cut into about 18 square cubes ready to fry.
- Add about 2 dessert spoons of cornflour to a medium mixing bowl, along with paprika, turmeric and a pinch of salt. Mix really well. Toss you cubed tofu in the mix to coat. Be very careful with this process as you do not want your tofu to get damaged. Use a wooden spoon and very gently stir to coat as much as you can. You may find it hard to coat every side, but this is not a problem. It doesn't have to be completely coated. Doing this will help crisp up your tofu as you dry fry it. You can cook your tofu whilst you get on with preparing the rest of the dish if you like as it will save time.
- Now heat a large frying pan on medium heat. Gently add your coated tofu pieces and dry fry on every side until golden and crisp.You will need to manually turn every piece, rather than toss. The tofu is delicate and you have to take care to cook it evenly.
- Get you sauce prepared and ready to go. In a small bowl add you cornflour, then add a dash of the water and mix to mix to a paste. Add your balsamic, tamari, maple and the rest of the water and mix well.
- Meanwhile, heat a large skillet or wok with a couple of tablespoons of hot water (no oil required).
- Add sliced onions and 2 inch length spring onions (save the finely sliced ones for topping). Fry onions for about 5 minutes, but keep adding more hot water to prevent sticking.
- Now add your broccoli florets, ginger powder, black ground pepper to taste, and fresh garlic. Carry on stir-frying until tender (about another 5 minutes). You may need to add more dashes of hot water to prevent sticking or browning too much.
- Now add your sauce mix (it will thicken up as it heats) and cook for another couple of minutes until thick and sticky. Check flavours and add more water if it is too dry. You want the sauce to be thick and sticky, and to coat the veggies nicely.
- Add you pre-prepared tofu cubes last minute as you want to keep them as crispy as possible. Coat them with the mixture and heat through.
- Serve with brown rice, topped with more sliced spring onions and optional sesame seeds.
Video
Notes
family friendly, healthy