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SkinnyMS

Sheet Pan Teriyaki Tofu Stir-Fry

Short-cuts abound for this vegan stir-fry everyone loves
Prep Time1 hour 30 minutes
Cook Time30 minutes
Total Time2 hours
Course: Dinner
Cuisine: Asian
Keyword: Kid-Friendly, Low-Carb, Plant-Based
Servings: 6 People
Calories: 299kcal
Author: Alison Borel

Ingredients

US Customary - Metric
  • 1 package tofu firm
  • 1/2 cup tamari
  • 1/2 cup water
  • 4 1/2 tablespoons maple syrup
  • 4 garlic cloves
  • 2 tablespoons ginger fresh, chopped
  • 2 teaspoons honey or swap for more maple syrup to keep vegan-friendly
  • 1/4 cup rice vinegar
  • 1 tablespoon corn starch
  • 2 tablespoons cold water

Stirfry Mix

  • 2 cups broccoli florets
  • 2 cups mushrooms sliced
  • 1 onion sliced thinly
  • 1 1/2 cups bell peppers Cubed
  • 1 cup snow peas

Optional Toppings

  • 2 tablespoons sesame seeds toasted
  • 1/2 cup green onions sliced

Rice Noodle

  • 1 package rice noodles uncooked

Instructions

Prep Tofu

  • Quick press cubed tofu by covering cutting board with a clean towel. Wrap the tofu with it or cover the top with extra paper towels. Place a heavy object, such as another cutting board or cast iron skillet on top of the enveloped tofu. Let sit for 15 minutes.

Marinade/Sauce

  • In a medium bowl, stir together the next seven ingredients. Pour a third of the sauce over the tofu in a plastic container. Affix lid and shake the sauce around tofu evenly. Cover and refrigerate between 15 minutes to overnight. Optimal marinate time is at least an hour.
  • Preheat oven to 400 degrees.
  • Soak rice noodles in your hottest tap water for 30 minutes.
  • Heat up the sauce mixture on medium high heat. Dissolve cornstarch with cold water in a small bowl off heat and add to sauce once it bubbles. Allow the sauce to thicken on the stove-top, then put aside.
  • Line a sheet pan with parchment paper and add tofu. After 15 minutes flip the tofu, add the broccoli, mushrooms, and onion. Drizzle a few tablespoons of sauce over the veggies and cook 8 minutes more. Lastly add snow peas and cook another five to eight minutes.
  • Soak noodles for 30 minutes in very hot, not boiling water. Set a large pot of water to boil while you wait. Then rinse in cold water in a colander before adding to the boiling water. Boil for one minute, remove noodles, rinse again in cold water and separate noodles with tongs.
  • Put the noodles in a large serving bowl, add veggies, tofu, and remaining sauce. Stir gently to avoid breaking apart noodle or tofu.
    Serve in pasta bowls and garnish with toasted sesame and green onions.

Nutrition

Serving: 2cups | Calories: 299kcal | Carbohydrates: 51g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 1105mg | Potassium: 499mg | Fiber: 5g | Sugar: 16g | Vitamin A: 1618IU | Vitamin C: 88mg | Calcium: 178mg | Iron: 3mg |
SmartPoints (Freestyle): 10
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SmartPoints (Freestyle): 10
SmartPoints (Freestyle): 10