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Crispy baked teriyaki tofu stir-fry

Crispy baked tofu teriyaki stir fry

 

Love it or hate it, tofu it can be quite divisive, for more reasons than just taste!

Tofu is essentially just condensed soya milk pressed into a block - pretty natural right?  The reason it tends to get a bad rep is because a lot of the worlds soy beans are genetically modified. So I'd highly recommend buying organic tofu to avoid GMO soy beans. 

Check out this week's nutritional nugget below that goes into a bit more depth about why tofu and perhaps more particularly soy is such a divisive topic. 

100g Tofu contains: 70kcal | 2g carbs | 8g protein | 4g fat 

Tofu is a low calorie nutrient dense food that is a great protein source if you're following a plant-based diet. 

The controversy comes from the fact it is made from soy beans which contain isoflavones, a type of plant estrogen. There are many different studies with differing findings on how these plant estrogens affect us - this is because studies have been done on humans, animals, different ethnicities, genders, different quantities of soy consumed, over differing periods of time. So it's very hard to get a definitive answer on whether or not soy is good for us. 

My conclusion, but please do your own research, is that soy that is not heavily processed will have health benefits. It is highly processed soy in the form of soy protein isolates that may have some negative effects. 

Teriyaki tofu
Crispy baked teriyaki tofu 

Ingredients (serves 2-3)

Crispy tofu:⁠
🥦 400g firm tofu⁠
🥦 1 tbsp soy sauce or tamari⁠
🥦 1 tsp sesame oil or olive oil⁠
🥦 1/2 tsp garlic powder or onion powder ⁠
🥦 3 tbsp cornflour⁠
Teriyaki sauce⁠:
🥦 3 tbsp soy sauce or tamari⁠
🥦 1/2 cup boiling water⁠
🥦 2 tbsp coconut sugar or brown sugar ⁠
🥦 1 tsp sesame oil⁠
🥦 1 tsp ground ginger⁠
🥦 1 tsp garlic powder ⁠
🥦 2 tbsp cornflour ⁠
Stir fry veg⁠:
🥦 1x red chilli⁠
🥦 2x spring onions⁠
🥦 200g tender stem broccoli⁠
🥦 100g mangetout ⁠
🥦 100g baby corn ⁠
Or any other veggies of your choice to stir fry⁠
🥦 150g quinoa ⁠
Or serve with brown rice or noodles, whichever your preference

 

Method

Crispy tofu:

  1. Pre-heat oven to 200 degrees
  2. Drain the tofu from its liquid then squeeze as much excess liquid from the block of tofu as possible using kitchen towel to press from each side of the block of tofu.
  3. Cut the tofu into 1.5cm chunks
  4. Mix the soy sauce & garlic powder in a bowl. Add tofu chunks and combine so the tofu is covered in the soy sauce mixture. 
  5. Add the 3 tbsp cornflour and toss the tofu chunks in the flour so they are fully coated. 
  6. Drizzle the sesame oil in a baking tray then add the coated tofu chunks and bake at 200 degrees for 15-20 mins.

Quinoa:

  1. Toast the quinoa by placing it in a dry frying pan over a low - medium heat for 3-4 mins. You don't want the quinoa to change colour, just to give off a grainy aroma. 
  2. Once the quinoa is toasted transfer to a saucepan with 500ml water. Bring to the boil and them simmer for 10 mins until the quinoa is cooked and the water is all absorbed. Add more water to the pan if required to stop the quinoa from sticking / boiling dry.

Teriyaki sauce:

  1. In a clean jar or jug add all the ingredients, apart from cornflour, then shake or mix.
  2. Mix the cornflour with a dash of water to create a thick paste, then pour this into the sauce to thicken it slightly.

Stir fry veg:

  1. Heat a drizzle of sesame oil in the base of the frying pan and add the finely sliced spring onion & chilli - saute for 2-3 mins until the flavours are releasing.
  2. Prepare the rest of the veg, removing the ends from the tender stem broccoli and vertically halving the baby corn. 
  3. Add the rest of the veg to the frying pan and stir fry with the onion & chilli for 3-4 mins or until cooked to your liking. 
  4. Add the teriyaki sauce and stir fry for 1-2 mins, this should thicken slightly and start to caramelise slightly due to the sugar in the sauce. 
  5. Remove from heat. 

Serve:

  1. Create a bed of quinoa, layer on a generous helping of stir fried veg and position a handful of chunks of crispy tofu on top. 

A delicious quick and easy mid week dinner 😋

Check out our cook-along where I make this recipe live

Drop me a comment below if you make this recipe or share your creations on instagram @newnorm_plantbased 

Until next week 😘

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