The fusion of Japanese and Korean flavors brings a unique touch to this Teriyaki Tofu Fried Rice recipe. High in protein and full of flavor, this dish is a perfect choice for a healthy and hearty meal. The tofu gets its flavor from the teriyaki marinade and the cauliflower rice adds a unique, low-carb twist to the traditional fried rice.
This recipe uses firm tofu, which is a great source of protein and works well in stir-fries. It is widely available in the refrigerated section of most supermarkets. Kimchi, a type of fermented vegetables, can often be found in the Asian food aisle or in health food stores. It brings a tangy, savory flavor to the dish. And lastly, cauliflower rice is a low-carb alternative to regular rice and can be found pre-prepared in the frozen section or you can make your own by pulsating cauliflower in a food processor.
Ingredients for Teriyaki Tofu Fried Rice
Firm tofu: This is the main protein source and will soak up the flavors of your dish.
Teriyaki sauce: Adds a sweet and tangy flavor.
Vegetable oil: Used for frying the tofu.
Kimchi: Adds a unique and spicy flavor to the dish.
Large eggs: Adds extra protein and creaminess to the dish.
Cauliflower rice: A low-carb alternative to regular rice.
Soy sauce: Gives the dish a salty and umami flavor.
Sesame oil: Adds a rich, nutty flavor.
One reader, Elia Sabo says:
I recently tried the teriyaki tofu fried rice and it was absolutely delicious! The tofu was perfectly crispy and the teriyaki sauce added a wonderful flavor. The combination of kimchi and cauliflower rice was unique and delightful. I highly recommend trying this dish for a tasty and healthy meal option.
Key Techniques for Perfecting Teriyaki Tofu Fried Rice
How to marinate tofu: Combine the tofu and teriyaki sauce in a medium bowl and let it marinate in the refrigerator for 30 minutes to absorb the flavors.
How to cook tofu: Heat vegetable oil in a large pan over medium-high heat, add the marinated tofu, and cook for about 5 minutes until it turns golden and crispy.
How to cook kimchi: Add the kimchi to the pan and cook for about 3 minutes until it's heated through.
How to fry eggs: In a small nonstick pan, fry the eggs over easy for about 2 minutes until the whites are set and the yolks are still runny.
How to cook cauliflower rice: Add the cauliflower rice, soy sauce, and sesame oil to the pan and cook for about 5 minutes until it's heated through.
How to serve: Top the fried rice with the fried eggs and serve.
How To Make Teriyaki Tofu Fried Rice
Have a hearty-healthy breakfast meal with this teriyaki tofu fried rice made with marinated tofu, soy, spice, and everything nice.
Serves:
Ingredients
- 2cupsfirm tofu,diced
- 1cupteriyaki sauce
- 1tbspvegetable oil
- 1½cupskimchi
- 2large eggs
- 2cupscauliflower rice
- 2tbspsoy sauce
- 1tbspsesame oil
Instructions
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In a medium bowl, combine the tofu and teriyaki sauce. Marinate in the refrigerator for 30 minutes.
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In a large pan, heat the vegetable oil over medium-high heat. Add the marinated tofu and cook for about 5 minutes, or until golden and crispy. Remove the tofu from the pan and set aside.
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To the same pan, add the kimchi and cook for about 3 minutes, until heated through.
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In a small nonstick pan, fry the eggs over easy, for about 2 minutes.
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Add the cauliflower rice, soy sauce, and sesame oil and cook for about 5 minutes until heated through.
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Top with the fried eggs and serve.
Nutrition
- Calories: 756.03kcal
- Fat: 41.06g
- Saturated Fat: 6.33g
- Trans Fat: 0.07g
- Monounsaturated Fat: 14.48g
- Polyunsaturated Fat: 17.52g
- Carbohydrates: 46.01g
- Fiber: 11.70g
- Sugar: 24.06g
- Protein: 59.74g
- Cholesterol: 186.00mg
- Sodium: 6848.40mg
- Calcium: 1867.98mg
- Potassium: 2339.39mg
- Iron: 11.26mg
- Vitamin A: 90.13µg
- Vitamin C: 52.87mg
Expert Tip for Mastering Teriyaki Tofu Fried Rice
When marinating the tofu in teriyaki sauce, ensure to toss it gently to avoid breaking it into smaller pieces. Also, for a more intense flavor, you can marinate the tofu overnight in the refrigerator. This allows the tofu to absorb more of the sauce, resulting in a more flavorful dish.
Time-Saving Tips for Making Teriyaki Tofu Fried Rice
Prep ahead: Chop and marinate the tofu the night before to save time on the day of cooking.
One-pan wonder: Use a large pan to cook the tofu, kimchi, and cauliflower rice all in one go, minimizing clean-up and saving time.
Substitute Ingredients For Teriyaki Tofu Fried Rice
teriyaki sauce - Substitute with hoisin sauce: Hoisin sauce has a similar sweet and savory flavor profile, which can work as a substitute for teriyaki sauce in this recipe.
vegetable oil - Substitute with coconut oil: Coconut oil can add a hint of tropical flavor and works well for frying tofu and vegetables.
kimchi - Substitute with pickled daikon radish: Pickled daikon radish provides a tangy and crunchy element similar to kimchi.
eggs - Substitute with scrambled tofu: Scrambled tofu can provide a similar texture and protein content as eggs in this dish.
cauliflower rice - Substitute with quinoa: Quinoa can be used as a nutritious and flavorful alternative to cauliflower rice.
soy sauce - Substitute with tamari: Tamari is a gluten-free alternative to soy sauce with a similar umami flavor.
sesame oil - Substitute with peanut oil: Peanut oil can add a nutty flavor and works well for stir-frying the ingredients.
Presenting Teriyaki Tofu Fried Rice for Maximum Appeal
Elevate the tofu: Cut the tofu into uniform cubes and arrange them in a visually appealing manner on the plate, creating height and dimension.
Artful drizzle of teriyaki sauce: Use a squeeze bottle to create a delicate and precise drizzle of teriyaki sauce around the perimeter of the plate, adding a touch of elegance to the presentation.
Garnish with kimchi: Place a small mound of kimchi on the side of the plate, adding a pop of color and a burst of flavor to the dish.
Nestle the fried egg: Carefully place the fried egg on top of the tofu, allowing the yolk to remain intact and create a visually stunning focal point.
Sprinkle with sesame seeds: Lightly sprinkle toasted sesame seeds over the dish, adding a subtle crunch and a hint of nuttiness to the overall presentation.
Use a minimalist plating approach: Embrace negative space on the plate, allowing the vibrant colors and textures of the dish to take center stage without overwhelming the visual presentation.
Essential Kitchen Tools for Making Teriyaki Tofu Fried Rice
Medium bowl: You can use this to marinate the tofu in the teriyaki sauce.
Large pan: This will be used to cook the tofu, kimchi, and cauliflower rice.
Small nonstick pan: This will be used to fry the eggs over easy.
Storing and Freezing Teriyaki Tofu Fried Rice for Later
Let the teriyaki tofu fried rice cool completely before storing or freezing. This will prevent the rice from becoming mushy and the tofu from losing its crispy texture.
To store in the refrigerator, transfer the cooled fried rice to an airtight container. It will keep well for up to 3-4 days in the fridge.
For longer storage, you can freeze the fried rice:
- Divide the cooled fried rice into individual portions and place them in freezer-safe containers or resealable bags.
- Press out any excess air from the bags to prevent freezer burn.
- Label the containers or bags with the date and contents for easy identification.
- Frozen teriyaki tofu fried rice can be stored for up to 2-3 months.
To reheat refrigerated fried rice, microwave it in a covered dish or pan-fry it over medium heat until heated through, stirring occasionally. Add a splash of water or vegetable broth if needed to restore moisture.
For frozen fried rice, thaw it overnight in the refrigerator before reheating. Alternatively, you can reheat it directly from frozen by microwaving or pan-frying over low heat, stirring frequently until heated through. Add a bit of water or vegetable broth to help steam and prevent dryness.
Note that the texture of the tofu and kimchi may change slightly after freezing and reheating, but the overall flavor of the dish will still be delicious.
How To Reheat Leftover Teriyaki Tofu Fried Rice
Reheat the teriyaki tofu fried rice in a large skillet or wok over medium-high heat. Add a tablespoon of vegetable oil to the pan and stir-fry the rice for 3-5 minutes, or until it's heated through and slightly crispy. This method helps restore the texture and flavor of the fried rice.
For a quick and easy reheating option, microwave the leftover teriyaki tofu fried rice in a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the rice from drying out. Microwave on high for 1-2 minutes, stirring halfway through, or until the rice is heated through. Add a splash of soy sauce or teriyaki sauce to enhance the flavor if needed.
If you have an air fryer, you can use it to reheat the teriyaki tofu fried rice. Preheat the air fryer to 350°F (175°C). Place the leftover rice in the air fryer basket and spray with a light coating of cooking oil. Air fry for 3-5 minutes, shaking the basket halfway through, or until the rice is heated through and slightly crispy.
For a more traditional approach, steam the leftover teriyaki tofu fried rice. Place the rice in a heat-proof bowl and cover it with a damp cloth or paper towel. Set the bowl over a steamer basket in a pot of simmering water. Steam for 5-7 minutes, or until the rice is heated through. Fluff the rice with a fork and serve.
If you want to add some extra flavor and texture to your leftover teriyaki tofu fried rice, consider stir-frying it with some fresh vegetables like carrots, peas, or bell peppers. Heat a tablespoon of oil in a large skillet or wok, add the vegetables, and stir-fry for 2-3 minutes. Add the leftover rice and stir-fry for an additional 3-5 minutes, or until everything is heated through and well combined.
Interesting Trivia About Teriyaki Tofu Fried Rice
The teriyaki tofu fried rice is a versatile dish that can be customized with various vegetables and protein options. It is a great way to incorporate plant-based protein into your diet, as tofu is a good source of protein and contains all nine essential amino acids. Additionally, kimchi, a traditional Korean side dish made of fermented vegetables, adds a unique and tangy flavor to the dish. This recipe is a delicious and healthy alternative to traditional fried rice, providing a flavorful and satisfying meal that can be enjoyed by vegetarians and meat-eaters alike.
Budget-Friendly Cooking: Is Teriyaki Tofu Fried Rice Cost-Effective?
This teriyaki tofu fried rice recipe is quite cost-effective for a household. Tofu is an affordable source of protein, and the use of cauliflower rice instead of regular rice helps keep the cost down. The addition of kimchi adds a burst of flavor without breaking the bank. Overall, this dish is budget-friendly and provides a satisfying meal for a family. On a scale of 1-10, I would rate this recipe an 8 for cost-effectiveness. The approximate cost for a household of 4 people is around $15-$20, making it a wallet-friendly option.
Is Teriyaki Tofu Fried Rice a Healthy Choice?
The teriyaki tofu fried rice recipe is a healthier alternative to traditional fried rice, with some room for improvement. Here's a breakdown of the recipe's health aspects:
- Tofu is an excellent source of plant-based protein, low in fat, and cholesterol-free
- Kimchi is a fermented food rich in probiotics, vitamins, and minerals, which can boost gut health and immunity
- Cauliflower rice is a low-carb, nutrient-dense substitute for regular rice, providing fiber, vitamins, and minerals
- Eggs add protein and healthy fats to the dish
- Sesame oil contains heart-healthy monounsaturated and polyunsaturated fats
However, there are a few concerns:
- Teriyaki sauce can be high in sodium and sugar, depending on the brand or recipe used
- Soy sauce is also high in sodium, which can contribute to high blood pressure and other health issues if consumed in excess
To make this recipe even healthier, consider the following suggestions:
- Opt for a low-sodium teriyaki sauce or make your own using natural sweeteners like honey or maple syrup
- Use low-sodium soy sauce or coconut aminos as a substitute
- Increase the variety of vegetables by adding carrots, peas, or bell peppers to boost fiber and nutrient content
- Use a smaller amount of sesame oil or replace it with a healthier alternative like avocado oil
- Incorporate more heart-healthy fats by adding chopped nuts or seeds, such as almonds or pumpkin seeds
Editor's Opinion: Teriyaki Tofu Fried Rice Review
This teriyaki tofu fried rice recipe is a delightful fusion of flavors and textures. The marinated tofu brings a savory umami richness, while the tangy kimchi adds a punch of flavor. The cauliflower rice provides a light and healthy base, and the fried eggs add a luscious creaminess. The combination of teriyaki and soy sauce creates a perfect balance of sweet and salty notes. Overall, this dish offers a satisfying and wholesome dining experience, perfect for those seeking a delicious and nutritious meal.
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Why trust this Teriyaki Tofu Fried Rice:
This recipe offers a delightful fusion of flavors and textures, combining the savory goodness of teriyaki sauce with the wholesome goodness of tofu and cauliflower rice. The inclusion of kimchi adds a delightful tangy kick, while the perfectly fried eggs provide a satisfying finish. With a balance of traditional and modern elements, this recipe promises a delightful dining experience that will surely tantalize the taste buds. Trust in the harmonious blend of ingredients and the expertly crafted cooking instructions to deliver a delicious and satisfying meal.
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