Teriyaki Tofu Broccolette on Wild Rice

With homemade teriyaki sauce, pan-fried tofu, sautéed red bell pepper, broccolette, and hearty wild rice, this stir-fry has it all. This recipe makes extra teriyaki sauce, because I love to have this sauce in my fridge to serve over veggies or rice. —Marea Goodman, co-author of Straight from the Earth.

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Serves 4

For the Wild Rice:

  • 1 cup/190 g wild rice, rinsed
  • 1 1/2 teaspoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground cumin

For the Teriyaki Sauce:

  • 3/4 cup/180 ml low-sodium soy sauce
  • 1/4 cup plus 2 tablespoon/75 g packed brown sugar
  • 2 tablespoon unseasoned rice vinegar
  • 1 tablespoon plus 1 teaspoon finely minced, peeled fresh ginger
  • 1 tablespoon plus 1 teaspoon finely minced garlic
  • 1/8 teaspoon red pepper flakes

For the Stir-Fry

  • 14 oz/400 g firm tofu, medium dice
  • 4 tablespoons/60 ml high-heat oil, such as safflower
  • 1 small yellow onion, small dice
  • 1 medium red bell pepper, small dice
  • 5 cups/350 g medium-dice broccolette
  • Sesame seeds for garnishing

To make the rice: Combine the rice, oil, salt, and cumin with 2 cups/480 ml of water in a medium saucepan. Place the pan over high heat and bring to a boil. Reduce the heat to maintain a simmer and cook, covered, until the rice is tender and there is no water left in the pot, about 1 hour. If the rice is cooked and there is still liquid left in the pan, drain the rice.

Meanwhile, make the teriyaki sauce: Combine the soy sauce, sugar, vinegar, ginger, garlic, red pepper flakes, and 1/2 cup/120 ml water in a small, heavy-bottomed saucepan over medium-high heat. Bring to the start of a boil, and then reduce the heat to low and simmer, uncovered, until the sauce thickens slightly, about 10 minutes. Remove the pan from the heat and let the sauce sit at room temperature while you prepare the remaining ingredients.

To make the stir-fry: Place the tofu cubes on a clean kitchen towel and let them drain, about 5 minutes. Transfer the tofu to a medium mixing bowl and add 1/2 cup/120 ml of the teriyaki sauce, stirring to thoroughly coat all surfaces. Marinate the tofu at room temperature for at least 15 minutes. Transfer it to a sieve set over a bowl and drain; reserve the marinade.

Add 2 tablespoon of the high-heat oil to a large skillet over medium-high heat. Arrange the tofu in a single layer and cook, flipping it gently, until all sides are crispy and brown, about 5 minutes. Transfer the tofu to the bowl with the reserved marinade. Cover with a plate and set aside at room temperature.

Return the skillet to the stove over medium-high heat. Add the remaining 2 tablespoon of the oil and cook the onion, stirring frequently, until it lightly browns, about 3 minutes. Add the bell pepper and cook until it softens slightly, 3 to 5 minutes. Stir in the broccolette and cook, stirring frequently, until the stems are crisp-tender, about 5 minutes. Add the reserved tofu and its marinade to the skillet and stir to combine. Cook until the mixture is hot, 1 to 2 minutes, adding additional teriyaki sauce to taste.

Place about 3/4 cup/130 g of wild rice on each plate. Top with 1 1/2 cups/255 g of the vegetable mixture.

Sprinkle with sesame seeds and serve immediately.

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Nutrition Information

Teriyaki Tofu Broccolette on Wild Rice

Servings per Recipe: 4

Amount per Serving

Calories:  477

Calories from Fat:  171

Total Fat:  19g

Saturated Fat:  2g

Cholesterol:  0mg

Sodium:  150mg

Potassium:  312mg

Carbohydrates:  52g

Dietary Fiber:  4g

Protein:  26g

Sugars:  15g

Calcium:  15%

Iron:  34%

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