Coated Teriyaki Tofu Stir Fry Over Rice Recipe

Looking for an easy Coated Teriyaki Tofu Stir Fry over Rice recipe? Learn how to make Coated Teriyaki Tofu Stir Fry over Rice using healthy ingredients.


Submitted by theatrelife101

Makes 2 servings



Adaptable Stir fry also has italian seasoning, salt, season salt and pepper mixed into flour

Recipe Ingredients for Coated Teriyaki Tofu Stir Fry over Rice

197 1/2 grams Extra Firm Tofu
2 large Egg, Yolk
1 []
1/2 cup(30 g) Flour, All Purpose
56 grams Pure Vegetable Oil
1 tbsp(14 g) Toasted Sesame Oil
1 cup Brown Rice
150 grams Teriyaki Marinade and Sauce
2 cup pieces Mushrooms
2 cup, chopped Broccoli

Recipe Directions for Coated Teriyaki Tofu Stir Fry over Rice

  1. press and cube tofu

  2. dip tofu in egg yolk

  3. dip covered in flour mixture, cover completely

  4. heat oil in wok

  5. toss in tofu

  6. cook till browned

  7. mix in teriyakki sauce and 1/2 c water

  8. toss in veggies

  9. cook until vegetables are desired tenderness

  10. pour over rice cooked to package instructions

Categories

Main Dish

Nutrition Facts
Serving Size 549.4g
Amount Per Serving
Calories
705
Calories from Fat
361
% Daily Value*
Total Fat
40.1g
62%
Saturated Fat
6.4g
32%
Trans Fat
0.0g
Cholesterol
210mg
70%
Sodium
3471mg
145%
Potassium
842mg
24%
Total Carbohydrates
66.4g
22%
Dietary Fiber
9.5g
38%
Sugars
14.5g
Protein
25.7g
Vitamin A 29% Vitamin C 95%
Calcium 25% Iron 35%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • High in vitamin C
  •   Bad points
  • Very high in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement