Maple-Glazed Broiled Tofu Stir-Fry

Leora_Copeland Main Courses, Recipe Leave a Comment

Maple- Glazed Broiled Tofu Stir-Fry: What I've Learned So Far

This recipe for Maple-Glazed Broiled Tofu Stir-Fry requires a little up-front planning, but is a tasty, simple dish with lots of healthy veggies, fiber and protein.
Ingredients for maple-glazed broiled tofu stir-fry
The vegetables I used for this recipe are just some of my personal favorites to stir-fry. You can use others if you like them, for example, peppers, onions (white or green), Bok Choi, Napa cabbage, water chestnuts, bamboo shoots, baby corn - you get the idea! The trick is knowing how quickly or slowly your vegetables cook so you have a sense of when to add them to the stir-fry. Denser vegetables, like carrots and snap peas, take a bit longer to cook. Softer veggies with a higher water content, like mushrooms, peppers, and leafy greens take less time.
You'll need to plan ahead a little bit for this recipe, since the brown rice will take 45 minutes to cook, and it takes time to slice and chop your vegetables.

Maple-Glazed Broiled Tofu Stir-Fry Recipe

You'll Need:

• 2 C cooked brown rice


• 1 Tbsp cornstarch

• 1 Tbsp water

• 3/4 C maple syrup

• 1/3 C rice vinegar

• 1/4 C packed brown sugar

• 3 Tbsp ketchup

• 1 Tbsp soy sauce

Tofu Stir-Fry

• 1 14-16 oz. block extra firm tofu, cut into 8 pieces

• 1 Tbsp vegetable or olive oil

• 3 medium carrots, cut into rounds

• 8 oz. sliced mushrooms

• 8 oz. sugar snap peas

Do This:

1. Whisk together the cornstarch and water. Set aside.

2. Bring the maple syrup, vinegar, sugar ketchup, and soy sauce to a boil in a medium saucepan.

3. Pour in the cornstarch mixture and cook for another 1 to 2 minutes, until thickened. Set aside.

4. Set the oven to broil. Place the tofu slices on a greased baking sheet and spoon or brush sauce on both sides.

5. Broil for 5 minutes, flip, brush with more sauce, and broil for another 5 minutes. Flip and brush one more time, and broil for 3 more minutes, until the edges have a slight char and the tofu is glossy. Watch carefully while you're broiling as there's a fine line between broiled and burned!

6. Heat the oil in a large skillet or wok on medium-high. Add the carrots and stir for 2 minutes. Pour in some of the remaining sauce, add the peas and cook for another 3-5 minutes. Add the mushrooms and cook for another 5 or so minutes, until everything is cooked and heated through.

7. Serve the vegetables over the rice (you can pour more sauce over if you want it/have any left). Top with the broiled tofu.

Maple-Glazed Broiled Tofu Stir-Fry: Recipe Notes

• If you've never broiled anything before, do keep an eye on the tofu. Broiling is the highest heat your oven has, and things will burn very quickly.

• I have a wok I use for stir-frying, but you can use a large skillet. The trick is to get the oil pretty hot, and then continuously stir the food.

• Some woks will come with a wire shelf you can use to pull out some of the food while you're cooking - this helps ensure all the veggies are cooked to your preference.

• You may have to stir-fry a few times to get a feel for how long it takes the veggies to cook the way you want them. Some people like them a little crunchier and some like them a bit more cooked. Try it a few times to see how you like it best.

Maple Glazed broiled tofu stir fry

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.