Teriyaki Tofu Steaks with Soba Noodles

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.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 331
  • Calories from fat: 19%
  • Fat: 6.9g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 3.2g
  • Protein: 18.3g
  • Carbohydrate: 47.5g
  • Fiber: 3.6g
  • Cholesterol: 0.0mg
  • Iron: 4mg
  • Sodium: 848mg
  • Calcium: 244mg

Ingredients

  • 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

Preparation

  1. 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.
  2. Combine mirin and next 8 ingredients (mirin through garlic) in a bowl, stirring with a whisk.
  3. 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.
  4. Bring broth to a boil in a Dutch oven. Add bok choy; cover and cook 2 minutes or until crisp-tender. Drain.
  5. 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.
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