Ingredients
- Extra-Firm Tofu: 1 block (14-16 ounces), pressed and cubed. Provides the protein base of the dish and soaks up the delicious teriyaki sauce.
- Broccoli Florets: 5-6 cups, cut into bite-sized pieces. Adds vibrant color, fiber, and essential nutrients to the meal.
- Teriyaki Sauce: 1 cup, store-bought or homemade. The star of the show, providing the sweet, savory, and umami-rich flavor. Look for a lower sodium option if preferred.
- Sesame Oil: 2 tablespoons. Adds a nutty aroma and enhances the flavor of the tofu and broccoli while promoting even browning.
- Cornstarch: 1 tablespoon. Helps to create a slightly thicker and glossier teriyaki sauce that clings beautifully to the tofu and broccoli.
- Sesame Seeds: 1 tablespoon, for garnish (optional). Adds a visual appeal and a subtle nutty crunch to the finished dish.
- Green Onions: 2-3 stalks, thinly sliced, for garnish (optional). Provides a fresh, mild oniony flavor and a pop of color.
- Red Pepper Flakes: ¼ teaspoon (or to taste), for garnish (optional). Adds a touch of heat to balance the sweetness of the teriyaki sauce.
- Cooked Rice or Quinoa: For serving (optional). Provides a hearty and satisfying base to complete the meal.
Instructions
- Preheat Your Oven and Prepare the Tofu: Preheat your oven to 400°F (200°C). While the oven is heating, prepare your tofu. If you haven’t already, press your extra-firm tofu to remove excess water. This step is crucial for achieving crispy tofu. You can press tofu using a tofu press or by wrapping it in paper towels and placing a heavy object on top for about 30 minutes. Once pressed, cut the tofu into bite-sized cubes, about ¾-inch to 1-inch in size.
- Prepare the Broccoli: Wash and cut your broccoli into bite-sized florets. Ensure the florets are roughly the same size to promote even cooking on the sheet pan. If the broccoli stalks are thick, you can peel the outer layer and slice them into smaller pieces as well to minimize food waste and ensure they cook through.
- Toss Tofu and Broccoli with Sesame Oil and Cornstarch: In a large bowl, gently toss the cubed tofu with 1 tablespoon of sesame oil and the cornstarch. The sesame oil adds flavor and helps with browning, while the cornstarch will create a light coating on the tofu, contributing to its crispiness and helping the teriyaki sauce adhere better. In a separate large bowl, toss the broccoli florets with the remaining 1 tablespoon of sesame oil. This ensures the broccoli is evenly coated and will roast nicely in the oven.
- Arrange Tofu and Broccoli on a Sheet Pan: Spread the tofu and broccoli in a single layer on a large baking sheet. Try to avoid overcrowding the pan, as this can steam the vegetables and tofu instead of roasting them. If necessary, use two sheet pans to ensure everything cooks evenly and gets nice and crispy.
- Bake Tofu and Broccoli: Place the sheet pan in the preheated oven and bake for 20 minutes. After 20 minutes, remove the sheet pan from the oven and check the tofu and broccoli. The broccoli should be slightly tender-crisp, and the tofu should be starting to turn golden brown.
- Add Teriyaki Sauce and Toss: Pour the teriyaki sauce over the tofu and broccoli. Use a spatula or tongs to gently toss everything together, ensuring that the tofu and broccoli are evenly coated with the teriyaki sauce.
- Return to Oven and Bake Again: Return the sheet pan to the oven and bake for another 10-15 minutes, or until the teriyaki sauce has thickened slightly and become sticky and the tofu and broccoli are nicely glazed and cooked to your desired tenderness. Keep a close eye on it during this final baking time to prevent the sauce from burning.
- Garnish and Serve: Once cooked, remove the sheet pan from the oven. Garnish with sesame seeds, sliced green onions, and red pepper flakes (if using). Serve immediately over cooked rice or quinoa, if desired. Enjoy your delicious and easy Sheet Pan Teriyaki Tofu & Broccoli!
Nutrition
- Serving Size: one normal portion
- Calories: 400
- Fat: 20
- Carbohydrates: 35
- Protein: 25