Sheet Pan Teriyaki Tofu Broccolini with Rice

February 3, 2020

• Main Dishes

Sheet Pan Teriyaki Tofu Broccolini

Skip ordering and make sheet pan teriyaki tofu broccolini. It is a healthier version that will satisfy your takeout craving. The simple sugar-free sauce is sweetened with maple syrup.
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Skip ordering and make sheet pan teriyaki tofu broccolini. It is a healthier version that will satisfy your takeout craving. The simple sugar-free sauce is sweetened with maple syrup.

Sheet Pan Teriyaki Tofu Broccolini

Every time I’m at the checkout during my weekly grocery run, I cringe when I see the total.

How could I possibly spend that much money for a week of food for two adults and one child?

And a few days later I always end up buying a few more things to supplement my big haul.

I have to remind myself that cooking at home is the most economical and healthy way to eat.

Yes, it requires more planning and effort, but I am in control of what goes into our meals.

For instance, it’s important to me to be able to choose olive oil before butter and the amount of salt that goes into a dish.

Teriyaki Tofu and Broccolini in abowl with rice

My six year-old is obsessed with barbecue sauce. I have actually been looking for alternatives to expand his palette and for ones that are lower in sugar.

I wasn’t the most adventurous eater as a kind, but I know I liked teriyaki sauce. Probably because it was sweet!

No matter how much I try to tell him I think he will like this sauce, he has yet to take a taste. I know new food experiments have to be on his terms!

Sheet Pan Teriyaki Tofu Broccolini

How To Make Sheet Pan Teriyaki Tofu Broccolini

For this sheet pan teriyaki tofu broccolini, I make my own sauce instead of buying something off-the-shelf.

Teriyaki sauce from scratch is very easy. I use maple syrup to sweeten it instead of the typical brown sugar.

All you have to do is simmer a mixture of soy sauce, water, maple syrup, rice wine vinegar and plenty of minced fresh ginger and garlic to make the sauce. It’s thickened with a little cornstarch. 

Roasted broccolini and tofu on a sheet pan tossed in teriyaki sauce

I whip up the sauce while the tofu is already baking in the oven.  The tofu gets a head start before you add the broccolini to the sheet pan. 

Once the tofu and veggies are ready, I spoon on sauce tossing to making sure they are coated.

Sheet Pan Teriyaki Tofu Broccolini

I like serving teriyaki tofu and broccolini with brown rice. If you are looking for ways to save time, you can make rice or whatever grains you want in advance and just warm them in the microwave. 

Sheet pan teriyaki tofu broccolini is a healthier version of take-out. 

It is easy to make and costs less than delivery. 

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Sheet Pan Teriyaki Tofu Broccolini

Sheet Pan Teriyaki Tofu Broccolini

★★★ 3 from 1 reviews
  • Author: Paige Adams
  • Prep Time: 20 minutes
  • Cook Time: 15-19 minutes
  • Total Time: 35-39 minutes
  • Yield: Serves 4
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Description

Skip ordering and make sheet pan teriyaki tofu broccolini. It is a healthier version that will satisfy your takeout craving. The simple sugar-free sauce is sweetened with maple syrup.

Ingredients

Scale
  • Non-stick cooking spray
  • 1–14 ounce package extra firm tofu
  • 3/4 cup low sodium soy sauce
  • 1/4 cup + 1 tablespoon water
  • 1/4 cup maple syrup
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon fresh minced ginger
  • 4 garlic cloves, minced
  • 1 tablespoon cornstarch
  • 6 ounces broccolini
  • 1 teaspoon vegetable oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 scallions, thinly sliced
  • 1 tablespoon sesame seeds
  • Brown rice for serving

Instructions

  1. Preheat the oven to 450 degrees F. Grease a sheet pan with non-stick cooking spray.
  2. Pat the tofu with a paper towel. Wrap with a dry paper towel and place a cast iron pan or cutting board on top to remove more liquid. Let stand for 15 minutes. Cut the tofu into 1-inch cubes.
  3. In a small saucepan over medium heat, combine the soy sauce, 1/4 cup water, maple syrup, rice wine vinegar, ginger and garlic. Simmer the mixture for a couple minutes until it is fragrant. In a small bowl, stir together the cornstarch and 1 tablespoon water and whisk into the sauce. Continue simmering until the sauce thickens, about 2 minutes.
  4. Arrange the tofu in a single layer on half of a sheet pan and bake for 10-12 minutes. Take the pan out of the oven, and turn over the tofu.
  5. Toss the broccolini in vegetable oil, salt and pepper. Place the broccolini on the other side of the sheet pan next to the tofu.
  6. Continue cooking until the tofu is lightly browned and the broccolini is tender and bright green but still crisp, about 5-7 minutes.
  7. Toss the tofu and broccolini in the teriyaki sauce. Extra sauce can be served on the side or saved for another use.
  8. Add the scallions and sesame seeds. Serve with brown rice.

Let me know if you've made this recipe.

Share a photo and tag @lastingredient on Instagram.

Recipe and Photography by Paige Adams

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  1. Made this for dinner tonight- I thought this was good, a little basic (but we eat a lot of teriyaki & veggies!) I think the sauce was a little salty even though I used low sodium soy. I also added some avocado for freshness. Overall, I’d make it again with some minor tweaks!
    Thank you!!

    ★★★

    Reply