Teriyaki Tofu Steaks with Soba Noodles

Teriyaki Tofu Steaks with Soba Noodles Recipe
Photo: Karry Hosford
Look for water-packed when you need tofu to hold its shape. Weighting the tofu with a plate for at least 20 minutes releases some of its water, giving it a firmer texture. Cooking it in this sweet and tart sauce infuses it with flavor.


4 servings

Recipe from

Cooking Light

Nutritional Information

Calories 331
Caloriesfromfat 19 %
Fat 6.9 g
Satfat 1 g
Monofat 2.1 g
Polyfat 3.2 g
Protein 18.3 g
Carbohydrate 47.5 g
Fiber 3.6 g
Cholesterol 0.0 mg
Iron 4 mg
Sodium 848 mg
Calcium 244 mg


1 pound water-packed extra-firm tofu, drained
1/4 cup mirin (sweet rice wine)
1/4 cup low-sodium soy sauce
1 tablespoon finely chopped peeled fresh ginger
2 tablespoons sake (rice wine)
2 tablespoons rice vinegar
1 tablespoon dark sesame oil
2 tablespoons honey
1/2 teaspoon crushed red pepper
1 garlic clove, minced
1/2 cup vegetable broth
4 heads baby bok choy (about 1 1/2 pounds), each cut in half lengthwise
4 cups cooked soba noodles (about 1 pound uncooked buckwheat noodles)
1/4 cup thinly sliced green onions
2 teaspoons sesame seeds, toasted


Place tofu between several layers of paper towels. Place a heavy plate on top of tofu, and let stand 20 minutes. Cut tofu crosswise into 4 pieces.

Combine mirin and next 8 ingredients (mirin through garlic) in a bowl, stirring with a whisk.

Heat a large nonstick skillet over medium-high heat. Add tofu pieces; pour mirin mixture over tofu. Bring to a boil; cook 4 minutes. Turn tofu pieces over; cook 3 minutes. Remove from heat, and keep warm.

Bring broth to a boil in a Dutch oven. Add bok choy; cover and cook 2 minutes or until crisp-tender. Drain.

Place 1 cup soba noodles on each of 4 plates; top each serving with 1 tofu piece. Spoon about 1 tablespoon sauce over each tofu piece; sprinkle each serving with 1 tablespoon green onions and 1/2 teaspoon toasted sesame seeds. Arrange 2 bok choy halves on each plate.

October 2002
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