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Teriyaki Tofu Recipe

 

Ingredients

Servings: 5  |  Prep Time: 15 minutes

 

14 oz extra-firm tofu, cut into chunks

1/4 cup reduced-sodium teriyaki sauce

1 Tbsp soy sauce

1 Tbsp sesame oil

4 oz whole-wheat vermicelli noodles

Cooking spray

3 cups broccoli florets

1 1/2 cups reduced-sodium, fat-free chicken broth

1 Tbsp cornstarch

 

Nutrition Facts

 

Exchanges/Choices:

1 1/2 Starch

1 Vegetable

1 Lean Meat

 

Calories 185

Carbohydrate 24g

    Dietary Fiber 3g

    Sugar 5g

Fat 5g

Sodium 575mg

Cooking Methods

  1. Add the tofu to a medium bowl. Add teriyaki sauce, soy sauce and sesame oil. Marinate in the refrigerator for 10 minutes.
  2. Cook vermicelli according to package directions, omitting salt. Drain.
  3. Add cooking spray to a wok over high heat. Remove tofu from marinade, reserving the marinade. Stir-fry tofu for 5-7 minutes or until it begins to brown.
  4. Add broccoli and stir-fry for another 4 minutes. Add reserved marinade and continue to stir-fry.
  5. In a small bowl, whisk together chicken broth and cornstarch. Add to stir-fry and bring to a boil. Reduce to a simmer. Add cooked vermicelli to stir-fry and heat through. Serve hot.

Fun Facts / Cooking Tips

This is an Asian diabetic recipe and if this is your first time cooking a tofu dish, here are some tips. Be sure to buy extra-firm tofu, which is normally found in the produce section of the grocery store. It keeps its shape for stir-frying.

 

 

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