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cooked, layered tofu and veggies on a sheet pan with sauce

Sheet Pan Teriyaki Tofu with Pineapple and Veggies

A simple, hands-off, vegetarian-friendly recipe you can make in minutes that's high in fiber and nutrients and packed with flavor.
5 from 6 votes
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Course: Dinner, Lunch
Cuisine: Americana, Japanese
Keyword: tofu teriyaki
Prep Time: 10 minutes
Cook Time: 30 minutes
Servings: 4
Calories: 288kcal
Author: StringMasterAdmin

Ingredients

  • 1 block extra firm tofu, pressed
  • 1 Tablespoon extra virgin olive oil, divided
  • 2 teaspoons low sodium tamari or soy sauce
  • 2 cups broccoli florets, chopped
  • 1 medium sweet potato, peeled and chopped
  • 2 medium carrots, peeled and cut into small rounds
  • 1/2 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 cup cubed pineapple fresh or canned if desired

TERIYAKI SAUCE

  • 1/3 cup low sodium tamari or soy sauce
  • 3 tablespoons water
  • 2 tablespoons honey
  • 2 tablespoons rice vinegar
  • 1 clove garlic, minced
  • 1/2 teaspoon sriracha
  • 1/4 teaspoon freshly grated ginger root
  • 1 teaspoon arrowroot starch or cornstarch whisked together with 1 teaspoon of water

Instructions

  • Slice the tofu into 3 slabs vertically, press again to dry the inside, then cut into small cubes and place on a greased baking sheet. Drizzle with 1.5 teaspoons olive oil and 2 teaspoons low sodium tamari or soy sauce.
  • Preheat the oven to 425 degrees. In a medium mixing bowl add the broccoli florets, sweet potato, and carrots plus the remaining 1 1/2 teaspoons olive oil, salt and black pepper. Toss them until they're coated then place onto the other part of the baking sheet and spread out into an even layer. Add the pineapple to a corner of the sheet and bake for approximately 30 minutes, tossing all ingredients at 15 minutes, until the tofu is golden and crisp on the edges.
  • While the tofu and broccoli bake, make the teriyaki sauce. In a saucepan over medium-high heat, whisk together all of the ingredients for the sauce except the teaspoon of arrowroot mixed with a teaspoon of water. Bring the sauce to a boil then whisk in the arrowroot-water slurry.
  • Reduce the heat to medium and continue to whisk until the sauce thickens then remove from heat. Once the tofu and veggies have finished baking, drizzle them with 3/4 of the teriyaki sauce and serve hot.
  • Garnish with additional sauce if desired.

Nutrition

Serving: 1cup | Calories: 288kcal | Carbohydrates: 33g | Protein: 19g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 0mg | Fiber: 4g | Sugar: 19g
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