June 01, 2014

teriyaki stir-fry with noodles and tofu

 This recipe is full of flavor and perfect for a quick healthy meal.  Want some spice?  Stir in some crushed red pepper flakes:)

Some grocery stores carry frozen bagged stir-fry vegetables that can cut down on prep time.  Another time saver would be to buy bottled teriyaki sauce instead of preparing it from scratch.  I prefer to make my sauces and cut down on preservatives and let's be honest... I think they taste better when homemade!  However, there are those time when you are in a hurry and who cares... grab the bottle:)

Servings 4-6
Total Time 30 min

  • 2 tablespoons olive oil
  • 1 package of extra firm tofu, cut half or thirds lengthwise (depending on size of cubes)
  • 1 onion, chopped
  • 2 cups broccoli florets 
  • 1 red bell pepper, cut into thin strips
  • 1 garlic clove, minced
  • 1 orange, juiced
  • 1/4 cup soy sauce (if making this gluten-free, make sure to choose a gluten-free soy)
  • 2 tablespoons toasted sesame oil
  • 1 lemon, juiced
  • 1 tablespoon brown sugar
  • 9.5 ounces soba or ramen noodles (for gluten-free make sure to choose a gluten-free noodle)


 Tofu cooks better after it has been pressed, having absorbed the water that it was packaged in.  The more you press out the better, causing it to firm up and crumble less.  I'm sure there are better ways to do this... but this works!  Place the tofu between a towel with weight on top.  Two plates seem to work well!  I usually aim for 30 minutes, but if you are in a hurry you can cut the time down, it just might crumble easier.  After pressing, cut into cubes.

In a large covered pot, boil water for the noodles.  Cook the noodles according to package directions.

While the noodles are cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.  Add the tofu and cook, turning and rotating the cubes so that all sides brown.  Cook for 8-10 minutes, until golden brown.  Remove the tofu from the skillet and set aside on a plate.

Drain the noodles when they are done and toss with a bit of olive oil so that they won't stick while they sit.  Return to large pot and set aside.

In the same large skillet heat the remaining tablespoon of olive oil, over medium-high heat.  Add the onion, broccoli, and bell pepper, and stir-fry until softened, about 5 minutes.  Add to the noodles in the large pot and toss.  

In a small bowl, combine the garlic, orange juice, tamari, sesame oil, lemon juice, brown sugar, and salt and pepper to taste.  Blend well.  

Reheat the large pot over medium-high heat.  Add sauce to the vegetables and noodles.  Cook, stirring gently, until the vegetables and noddles are hot and well coated with the sauce, about 3 minutes.

Serve topped with tofu and sprinkle with sesame seeds (optional).

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