Because it’s healthier for me and my family, I’ve been working hard on subbing in more plant-based protein meals like this quick teriyaki tofu and broccoli stir fry into our dinner routine. Bring on the green!
This recipe is brought to you by Kroger.
Eating more long-lasting, fresh veggies and plant-based protein as the main component of meals is an easy path for me to follow (I’ve had several vegetarian eating stints over the years), but swaying my meat-lovin’ husband and daughter to join me takes some creativity in the kitchen.
So when Kroger asked me to come up with a recipe that features greens in time for St. Patrick’s Day, I took the challenge to create a quick and easy dinner with all the Asian flavors my family loves.
What’s In This Broccoli and Tofu Stir Fry
Nothing is better at the end of the day than having a healthy and quick-to-make plan for dinner. This easy teriyaki stir fry is a recipe with 10 ingredients or less that you can plan ahead with a well-stocked pantry, but is just as easy to cook on the fly after a quick stop at the grocery store.
Kroger’s quality produce is available to everyone no matter what they’re preference: Fresh, frozen, organic, or packaged, cut, sliced, and ready to cook. With so many affordable produce options all in one place, Kroger makes it easy to choose fresh, healthy options to get more greens into every meal of the day.
I mixed fresh and frozen greens with organic tofu and a ready-made sauce that’s loaded with all the goods for a dinner that’s ready in just about 30 minutes. Here’s what you’ll need:
- Simple Truth organic tofu (firm)
- Onion (yellow or white)
- Broccoli (I like the broccoli crowns for less waste)
- Private Selection mukimame (shelled edamame beans found in the freezer section)
- Private Selection Sesame Teriyaki Stir Fry Sauce: It’s all the quality Asian flavor you need in one bottle
- Green onion
- Sesame seeds
- Canola oil
- Your choice of rice or grain
What Is Tofu?
For the uninitiated, tofu is a healthy, plant-based protein that’s a staple in most vegetarian and vegan diets. While I’m not a strict vegetarian or vegan, I do LOVE tofu, and when fried or baked will literally snack on it’s crispy bites like potato chips or candy.
Tofu is made from soy bean milk that is condensed and made into blocks similar to how milk is made into cheese. High in protein and fiber, it’s a favorite plant-based protein and available in different consistencies to be used in a wide variety of recipes from meatloaf to smoothies. It can be cut into cubes, or whizzed smooth, and mostly flavorless on it’s own so it adapts well to recipes that include spices or sauces, like this stir fry.
Depending on how much liquid is pressed out of the tofu determines it’s texture.
- Extra firm tofu contains the least liquid and is the most solid, standing up to slicing and dicing and holding it’s shape when fried or grilled. It also works well mashed and cooked as a substitute for scrambled eggs.
- Firm tofu can also be cut and sliced like extra firm tofu, but is softer, absorbs more flavor, and retains a more delicate bite after cooking. Try it in stir fries like this one, or try it baked or fried in curries or salads.
- Silken or smooth tofu contains the most water, making it soft and custard-like. It’s commonly used in soups, as an egg substitute in baking, and in dressings and smoothies.
How to Drain Tofu
Organic tofu can be found in the refrigerator section stored in containers with liquid that keeps it fresh.
Before cooking, the firm and extra firm tofu needs to be drained of the liquid absorbed while waiting for you to come along and purchase it. Silken or soft tofu doesn’t require draining.
Here’s my easy trick to draining and pressing the water from tofu:
- Place a folded piece of paper towel on a plate or cutting board, top with the block of tofu, and cover with another folded paper towel.
- Place a cutting board weighed with something heavy like an extra large can of food, a book, or heavy skillet.
- Let the tofu sit and drain for about 10 minutes, swapping out for new paper towels half way through.
How to Make This Tofu and Broccoli Stir Fry
By definition, stir frys are cooked quickly over high heat, and are a great way to get dinner fixed fast. This one is no different.
First, fry the tofu. Cut your tofu in square blocks for more of a softer centered bite or thinner slabs for more crispy surface area. Starting with a hot wok or a large skillet and a bit of oil, the drained tofu is quick fried. Due to the fear of extra calories and fat, most cooks have become conditioned to the theory that cooking in oil is bad. But the scant amount this recipe calls for to achieve crisped tofu flavor isn’t much more than what is typically used in a stir fry recipe.
Cook the tofu over medium high heat in the shimmering oil, undisturbed, for about 4 minutes on both sides, or until golden brown. If using a wok instead of a larger skillet, you’ll need to cook the tofu in batches, but no extra oil should be needed.
Transfer the tofu to a plate topped with a paper towel.
And onto the greens…
Stir fry the veggies. This step is all about layering the additions of your veggies so the harder veggies cook longer than softer veggies. Start with the sliced onion and cook just until it begins to soften then add the broccoli.
Add water to the broccoli to tenderize. Adding water to the veggies as soon as you add the broccoli—be careful so it doesn’t splatter and burn you!—adds steam to the broccoli, jumpstarting the cooking process even if the broccoli isn’t touching the heat. Cook while stirring so the onion doesn’t burn until the broccoli turns bright green.
Add the teriyaki sauce to coat and infuse flavor. Kroger’s Private Selection brand of teriyaki sauce isn’t your everyday teriyaki sauce. Accented with sesame, this teriyaki sauce has a mildly sweet and tangy flavor so there’s no need for any extra spices. Add the sauce to the veggies and tofu to heat through and infuse it’s Asian flavor.
Oh-So-Nice When Served With Rice
Today’s minute rice is not your mother’s minute rice. Having an already cooked grain on hand can be the saving grace of dinner, and vacuum packed rice packets that are ready to eat in just 90 seconds are the epitome of speed dating for this tofu stir fry, and available for every taste at every price point.
Go organic with Simple Truth Organics and keep it healthy with either whole grain brown rice or try a blend of quinoa and brown rice for a little extra nutty flavor. Or, keep it simple and traditional with Kroger’s jasmine rice packets.
Switch It Up: Ingredient Variations
Stir frys are meant to be fluid and flexible by varying what goes in with what you have on hand or the cravings you’re feeling, like:
Make it spicy. Add a few pinches of red pepper flakes, swirls of sriracha or a dollop of Korean gochuchang for heat and bite.
Add more greens. There aren’t many vegetables that don’t make a match when stir fried. Add asparagus, spinach, kale, zucchini, shaved brussels sprouts, green beans, or okra.
Add a citrus punch. The umami of sesame and teriyaki in this sauce is perfectly poised to be perked up with a punch of orange, lemon or lime juice for a fresh bit of zest.
If you make this recipe, please let me know! Leave a rating on this recipe below and leave a comment, take a photo and tag me on Instagram with #foodiecrusheats.
Teriyaki Tofu and Broccoli Stir Fry
- 1 14- ounce block Simple Truth firm tofu
- 3 tablespoons canola oil , divided
- 1 medium white onion , sliced thinly
- 2 broccoli crowns , chopped (about 4 cups)
- ¼ cup water
- 1 cup Private Selection Mukimame beans , thawed
- 1 cup Private Selection Sesame Teriyaki Stir Fry Sauce
- 4 cups cooked rice
- 1/4 cup chopped green onion
- Sesame seeds
- Start with draining the tofu: Place a folded paper towel on a plate under the tofu, then place another folded paper towel on top of the tofu. Place another plate on top of the tofu and weigh it down with a bowl filled with something heavy to express the liquid from the tofu. Let sit for 10 minutes, replacing the paper towels midway through draining. Slice the tofu into bite size pieces and set aside.
- Heat a wok or non-stick skillet over high heat. Add 2 tablespoons of canola oil to the wok. When the oil ripples, add the tofu. In batches, cook the tofu undisturbed for 3-4 minutes until it’s crisp and golden underneath then carefully turn with tongs or chopsticks to brown the other side. Transfer the cooked tofu to a plate lined with paper towels.
- Heat the remaining oil in the wok and add the onion. Stir fry for 2-3 minutes then add the broccoli and carefully pour in ¼ cup water, watching so it doesn’t splatter. Stir fry until the broccoli is crisp tender, 2-3 minutes. Pour in the teriyaki sauce, add the Mikimame beans and tofu to the wok, and stir fry, cooking for 3-4 more minutes. Top with scallions and sesame seeds and serve over rice.
More Easy Asian Recipes to Try Now
- Asian Glazed Orange Chicken
- Sesame Soba Noodles
- Instant Pot Orange Chicken Lettuce Wraps
- Healthier Sweet And Sour Pork
- Broccoli And Shiitake Mushrooms With Or Without Soba Noodles
- Slow Cooker Teriyaki Chicken
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This recipe is sponsored by Kroger. As always, thank you for reading and supporting companies I partner with, which allows me to create more unique content and recipes for you. There are affiliate links in this post of which I receive a small commission. All opinions are always my own.