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30-Minute Teriyaki Tofu: A Quick and Delicious Weeknight Dinner

In today’s fast-paced world, finding a quick yet nutritious meal can sometimes feel like a daunting task. However, with the help of one of Japan’s most beloved sauces, you can whip up a delightful dish in just 30 minutes. Enter the 30-Minute Teriyaki Tofu! This recipe not only caters to the taste buds but also provides a healthy, plant-based option that will satisfy everyone at the dinner table.

What is Teriyaki?

Teriyaki is a traditional Japanese cooking technique that involves grilling or broiling food, often meat or fish, which is marinated in a mixture of soy sauce, mirin (sweet rice wine), sugar, and sometimes sake. The term "teriyaki" actually refers to the glossy sheen that the food gets from the marinade after it’s cooked. While it has its roots in Japanese cuisine, teriyaki has been widely embraced around the globe for its irresistible flavour profile.

Why Tofu?

Tofu is a fantastic source of protein, particularly for those adopting a plant-based diet. Its versatility is unmatched; it readily absorbs the flavours of whatever it is cooked with, making it an ideal candidate for a teriyaki dish. Additionally, tofu is low in calories and contains all eight essential amino acids, contributing to a healthy and balanced diet.

Ingredients

To create this delightful dish, you will need the following ingredients:

• For the Teriyaki Sauce:

  • 4 tablespoons soy sauce (low-sodium, if preferred)
  • 2 tablespoons mirin (or rice vinegar if you can’t find mirin)
  • 2 tablespoons brown sugar (or honey, for a vegetarian option)
  • 1 tablespoon sesame oil
  • 1 teaspoon cornstarch (optional, for thickening)
  • 1 tablespoon water (if using cornstarch)
• For the Tofu:
  • 400g firm tofu
  • 1 tablespoon vegetable oil
  • 2-3 spring onions, sliced
  • 1 tablespoon sesame seeds (optional)
  • Steamed rice, to serve
  • Steamed or stir-fried vegetables (such as broccoli, bell peppers, or carrots)

Method

1. Prepare the Tofu: Begin by draining the tofu and pressing it between paper towels or a clean kitchen towel to remove excess moisture. This step is crucial to ensure that your tofu gets crispy when cooked.

2. Make the Teriyaki Sauce: In a small bowl, whisk together the soy sauce, mirin, brown sugar, and sesame oil. If you’re using cornstarch, mix it with water to create a slurry before adding it to the sauce mixture. Set aside.

3. Cook the Tofu: Cut the pressed tofu into bite-sized cubes. Heat the vegetable oil in a non-stick frying pan over medium-high heat. When the oil is hot, add the tofu cubes and fry them until they are golden brown and crispy on all sides, about 8-10 minutes.

4. Add the Sauce: Once the tofu is crispy, pour the teriyaki sauce over the tofu in the frying pan. Allow the sauce to come to a gentle simmer, thickening as it cooks, for about 2-3 minutes. Gently toss the tofu to ensure it is evenly coated in the delicious sauce.

5. Serve: Serve the teriyaki tofu over steamed rice, garnished with sliced spring onions and a sprinkle of sesame seeds. Pair it with your choice of steamed or stir-fried vegetables for a well-rounded meal.

Tips for Success

• Choose the Right Tofu: Firm or extra-firm tofu works best for frying as it holds its shape and texture.
• Vegetable Variations: Feel free to experiment with different vegetables based on what is in season or your personal preference.
• Meal Prep: This dish can be made in batches and stored in the refrigerator for up to three days, making it a fantastic option for meal prep.

Conclusion

This 30-Minute Teriyaki Tofu is the perfect answer to your weeknight dinner dilemmas. Not only is it quick and easy to prepare, but it is also packed with flavour and beneficial nutrients. Whether you’re a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this dish promises satisfaction in every bite. Give it a try tonight and discover just how delightful quick cooking can be!