Sticky Teriyaki Tofu with Udon & Broccoli

Name: Sticky Teriyaki Tofu with Udon & Broccoli
Prep time: 7 min
Cook time: 15 min
Total time: 22 min
Cuisine: Asian, Japanese
Ingredients: 200g Udon noodles; 150g broccoli; 1 tbsp butter; 100g firm tofu; 2 tbsp teriyaki sauce; 1/2 tbsp honey; Sesame seeds; Spring onions; 2 tbsp water; 2 tbsp flour; 1 clove minced garlic

8 steps

Prep:7minCook:15min

Delicious and filling dish. Highly recommend for a quick and easy lunch. You can swap the broccoli for a different green if you like (for eg. asparagus, green beans etc.)

Updated at: Sun, 14 Jan 2024 12:32:34 GMT

Nutrition balance score

Good

Glycemic Index

Moderate

Glycemic Load

106

High

Nutrition per serving

Calories1085.1 kcal (54%)

Total Fat22.3 g (32%)

Carbs174.9 g (67%)

Sugars16.1 g (18%)

Protein43.5 g (87%)

Sodium1449.5 mg (72%)

Fiber8.1 g (29%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

200gudon noodles

150gbroccoli

1 Tbspbutter

100gfirm tofu

2 Tbspteriyaki sauce

½ Tbsphoney

sesame seeds

spring onions

2 Tbspwater

2 Tbspflour

1 clovegarlic

minced

Instructions

Step 1

Cut your tofu into bite size cubes. Coat them in flour.

Step 2

Drizzle some oil into a frying pan and add the tofu. Cook until it’s golden brown and crispy. Then remove from the pan.

Step 3

Add the butter into a clear pan. Once it has melted add the garlic. Simmer for a minute and add the teriyaki sauce. Simmer for 3 minutes and mix in the honey. Simmer again for a few minutes.

Step 4

Add the crispy tofu to the pan with the sauce. Make sure it coats it well. Add the water.

Step 5

Cook the udon pasta according to the packet.

Step 6

Cut the broccoli into small pieces. Add it to the tofu and sauce and mix well. Let it simmer for a few minutes. If the sauce is too thick add water, if too runny add some teriyaki marinade.

Step 7

Add the cooked udon into the pan. Mix everything well and plate.

Step 8

Sprinkle with chopped up spring onions and sesame seeds. Enjoy! ☺️