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Teriyaki Tofu
with pineapple / bell peppers / quinoa

Active: 25 min Total: 40 min

This skillet meal is Hawaiian-inspired with pan-seared tofu "steaks", bell peppers, and pineapple. Topped with teriyaki sauce, the entire dish has a great balance of sweet and savory flavors.

Ingredients

Servings:
4
Metric
Teriyaki Sauce:
  • Garlic - 2 cloves, chopped
  • Ginger, fresh - 2 tsp, grated
  • Brown sugar - 3 Tbsp
  • Soy sauce, low-sodium - 3 Tbsp
  • Water - 1/2 cup + 1 Tbsp
  • Vinegar, rice - 1 Tbsp
  • Cornstarch - 2 tsp
  • Oil, toasted sesame - 2 tsp
Coconut Quinoa:
  • Quinoa, uncooked - 3/4 cup
  • Stock, any type - 3/4 cup
  • Coconut milk, light - 3/4 cup
Teriyaki Tofu with Pineapple and Bell Peppers:
  • Tofu, extra-firm - 16 oz, sliced into 1/2" / 1.3 cm "steaks" (vacuum-packed preferable)
  • Onions, medium and red - 1, cubed
  • Bell peppers, red - 1, cubed
  • Bell peppers, green - 1, cubed
  • Green onions - 2 stalks, chopped, green and white parts combined
  • Pineapple, fresh or canned and drained - 1 1/2 cups, cubed
  • Oil, cooking - 1 Tbsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. Tofu - If tofu is packaged in water, press out liquid first, like in this video. Then slice into 1/2” / 1.3 cm thick slices, like “steaks”. (Can be done 1 day ahead)
  2. Onions / Bell peppers (both colors) - (If prepping right before cooking, get oven heating before continuing with prep.) Prep as directed and combine. (Can be done up to 5 days ahead)
  3. Make coconut quinoa - (Skip if made ahead for Tuesday.) Combine quinoa with stock and coconut milk in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
  4. Make teriyaki sauce - (Skip if made ahead for Tuesday.) Chop garlic. Grate ginger. In a small saucepan, combine garlic, ginger, sugar, soy sauce, first portion of water, and vinegar. Simmer on medium heat until sugar dissolves, ~3 minutes. Whisk together cornstarch and second part of water. Add cornstarch mixture to sauce and continue cooking until sauce thickens, ~2 minutes more. Stir in toasted sesame oil. (Can be done up to 5 days ahead)
  5. Green onions - Chop green onions. (Can be done 1 day ahead)
  6. Pineapple - If using fresh pineapple, cube. If using canned pineapple, drain.

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Make

  1. Heat oven to 425F / 218C degrees.
  2. Season tofu with some salt and pepper.
  3. Heat a skillet over medium-high heat. Add cooking oil and then sear tofu on both sides until golden brown. (Do this in batches if needed.)
  4. Place tofu around the sides of the skillet (it’s okay if it’s overlapping a bit). Place onions, bell peppers, and pineapple in the center of the skillet and over the top of tofu.
  5. Transfer skillet to the oven and bake until onions and peppers are tender but still have some crunch, 12 to 15 minutes.
  6. In the last minute of cooking, pour half the teriyaki sauce over the tofu and onions / bell peppers / pineapple. (Reserve the other half of the sauce for serving.)
  7. If quinoa was made ahead, reheat in the microwave.
  8. Serve tofu, onions, bell peppers, and pineapple over quinoa. Drizzle any remaining teriyaki sauce over top. Finish with green onions.

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

Ratings

Original (41)
Gluten-free (1)
Paleo (10)
Vegetarian (5)

25 reviews

This one was easy for a weeknight a tasty. I used a dutch oven rather than a skillet.

By: Amanda
Posted: Sep 06, 2019
Diet: Original
0 Helpful

Made with turkey tenderloin.

By: Vanessa
Posted: Mar 12, 2019
Diet: Paleo
0 Helpful

Used pork chops instead of tenderloin -- tasty with the sauce.

By: Sundi
Posted: Mar 09, 2019
Diet: Original
0 Helpful

Loved it! Made coconut rice instead of quinoa. Didn't have pineapple, but didn't miss it. Used two very thick boneless sirloin pork chops and they worked great.

By: Barbie
Posted: Mar 04, 2019
Diet: Original
0 Helpful

Loved every component!

By: Kathy
Posted: Feb 28, 2019
Diet: Original
0 Helpful

Yum! Added a little extra soy sauce to the teriyaki sauce

By: Elise
Posted: Feb 27, 2019
Diet: Original
0 Helpful