Ingredients with Measurements:
- 1 block of firm tofu, drained and pressed
- 1/4 cup soy sauce
- 1/4 cup mirin
- 1/4 cup brown sugar
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch
- 1 tablespoon vegetable oil
- 1 teaspoon grated ginger
- 1 teaspoon minced garlic
- 1 cup cooked brown rice
- 1 cup steamed broccoli
- 1/2 cup sliced carrots
- 1/2 cup sliced red bell pepper
- 1/4 cup sliced green onions
- Sesame seeds, for garnish
Special equipment needed:
- Non-stick skillet
- Mixing bowl
Step-by-step instructions:
1. Cut the tofu into 1-inch cubes and set aside.
2. In a mixing bowl, whisk together soy sauce, mirin, brown sugar, rice vinegar, and cornstarch until well combined.
3. Heat vegetable oil in a non-stick skillet over medium-high heat.
4. Add grated ginger and minced garlic to the skillet and sauté for 30 seconds.
5. Add the tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes.
6. Pour the teriyaki sauce over the tofu and stir until the tofu is coated in the sauce.
7. Reduce the heat to low and let the tofu simmer in the sauce for 2-3 minutes until the sauce thickens.
8. In a separate pot, cook brown rice according to package instructions.
9. In another pot, steam broccoli until tender.
10. In a non-stick skillet, sauté sliced carrots and red bell pepper until tender.
11. To assemble the bowls, divide the cooked brown rice, steamed broccoli, sautéed carrots and red bell pepper, and teriyaki tofu evenly among four bowls.
12. Garnish with sliced green onions and sesame seeds.
Time:
Preparation time: 15 minutes
Cooking time: 20 minutes
Temperature:
Medium-high heat for cooking tofu
Low heat for simmering sauce
Serving size:
4 servings
Nutritional information:
Calories per serving: 350
Total fat: 8g
Saturated fat: 1g
Cholesterol: 0mg
Sodium: 800mg
Total carbohydrates: 57g
Dietary fiber: 6g
Sugar: 19g
Protein: 15g
Substitutions for ingredients:
- Tamari can be used instead of soy sauce for a gluten-free option.
- Honey can be used instead of brown sugar for a sweeter taste.
- White rice can be used instead of brown rice.
Variations:
- Add sliced mushrooms to the sautéed vegetables for extra flavor.
- Use quinoa instead of rice for a protein-packed alternative.
- Add sliced avocado as a garnish for a creamy texture.
Tips and tricks:
- Make sure to press the tofu to remove excess water before cooking to ensure a crispy texture.
- Use a non-stick skillet to prevent the tofu from sticking to the pan.
- Double the teriyaki sauce recipe to have extra for dipping or drizzling over the bowls.
Storage instructions:
- Store any leftover teriyaki tofu and vegetables in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- To reheat, microwave the leftovers for 1-2 minutes or until heated through.
Presentation ideas:
- Serve the teriyaki tofu bowls in deep bowls for a cozy feel.
- Arrange the vegetables and tofu in a circular pattern for an aesthetically pleasing presentation.
Garnishes:
- Sliced green onions and sesame seeds
Pairings:
- Serve with a side of miso soup for a complete Japanese-inspired meal.
Suggested side dishes:
- Edamame
- Seaweed salad
Troubleshooting advice:
- If the teriyaki sauce is too thick, add a splash of water to thin it out.
- If the tofu is sticking to the pan, add more oil to the skillet.
Food safety advice:
- Make sure to cook the tofu to an internal temperature of 165°F to ensure it is safe to eat.
Food history:
- Teriyaki is a Japanese cooking technique that involves grilling or broiling meat or fish that has been marinated in a sweet and savory sauce.
Flavor profiles:
- Sweet and savory with a hint of umami from the soy sauce and mirin.
Serving suggestions:
- Serve the teriyaki tofu bowls with chopsticks for an authentic Japanese dining experience.
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Region: Japanese