Teriyaki Tofu Meal Prep
- π§ 1 block (400g) firm tofu
- π½ 2 tbsp corn starch
- π§ 2 cloves garlic
- π« 1 thumb-sized piece (20g) ginger
- πΆ 3 tbsp teriyaki sauce
- π₯¦ 2 handfuls (200g) tender stem broccoli
- π₯’ 1 tbsp soy sauce
- π 2 cups (360g) rice
- π₯ 2 tbsp peanuts
- πΆοΈ 1 tbsp crispy chili oil
- π Juice of 1 lime
- πΏ 1 small bunch coriander
- π§ 3 stalks spring onions
This Teriyaki Tofu Meal Prep is a flavorful and easy way to simplify your week. With crispy tofu coated in a savory teriyaki glaze, tender steamed broccoli, and perfectly cooked rice, itβs a balanced meal packed with nutrients. A zesty dipping sauce adds a burst of flavor to every bite, keeping your taste buds excited all week long. Minimal ingredients and quick prep make this recipe ideal for anyone looking to enjoy delicious, wholesome meals without the fuss!
General Information:
Servings:
4
Cooking Time:
35 minutes (15 minutes prep, 20 minutes cooking)
Approximate Nutrition Per Serving:
Calories:
633.5 kcal
Protein:
14.9 g
Carbs:
51.5 g
Fat:
13.0 g
Cost:
Total Cost:
$8.2
Cost Per Serving:
$2.05
Complete List of Ingredients:
1 block (400g) firm tofu
2 tbsp corn starch
2 cloves garlic
1 thumb-sized piece (20g) ginger
3 tbsp teriyaki sauce
2 handfuls (200g) tender stem broccoli
1 tbsp soy sauce
2 cups (360g) rice
2 tbsp peanuts
1 tbsp crispy chili oil
Juice of 1 lime
1 small bunch coriander
3 stalks spring onions
Equipment Needed:
Cutting board
Knife
Pan for frying
Pot for rice
Steamer for broccoli
Mixing bowl
Meal prep containers
Spatula
Step-by-Step Instructions:
Preparation:
- Chop the firm tofu into cubes and coat with cornstarch. Set aside.
Cook Rice and Broccoli:
- Boil water and cook rice according to package instructions. Steam the broccoli while the rice cooks.
Crisp the Tofu:
- Heat oil in a pan and flash fry the tofu until crispy.
Flavor the Tofu:
- Add ginger and garlic to the tofu, fry for a few more minutes, then stir in the teriyaki sauce. Cook for an additional few minutes.
Make the Dipping Sauce:
- Mix all dipping sauce ingredients (peanuts, crispy chili oil, lime juice, coriander, and spring onions) in a bowl.
Assemble Meal Prep Containers:
- Divide rice into portions, add steamed broccoli (drizzle soy sauce over broccoli), and top with tofu.
Garnish and Store:
- Garnish with sesame seeds and sriracha mayo. Pack in airtight meal prep containers.
Recipe brought to you by Sam Jones. Find their TikTok profile and website through the following links:
https\://www\.tiktok.com/@nomeatdisco
https\://www\.nomeatdisco.com
mealprephive.com
Teriyaki Tofu Meal Prep
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