Teriyaki Tofu

11 205 1233
Ingredients Minutes Calories
Prep Cook Servings
15 min 3 h 10 min 1
Teriyaki Tofu
Health Highlights
Cook up a big batch of this teriyaki tofu and add to recipes throughout the week!


2 block Tofu, silken, extra firm (packages firm or extra firm)
1 cup Pineapple juice
1/2 cup Vegetable stock/broth, low sodium
1/2 cup Soy sauce, tamari (tamari or good)
1/4 cup Mirin
1/4 cup Rice vinegar (unseasoned)
2 tbsp unpacked Brown sugar (tbsp)
1 tbsp Sesame oil (tbsp)
1 tbsp minced Ginger root (tbsp grated; (more or less, according to taste))
4 clove(s) Garlic (grated or very finely minced)
6 ring Pineapple, canned (drained) (fresh or canned)


1. Drain the tofu, and cut each block into 6 rectangular slices. Press the tofu, to remove the excess water. Cut the pressed tofu pieces in half, to make squares. Then cut the squares on the diagonal, to make triangles. Set aside.

2. In a medium sized bowl, whisk together the juice, broth, tamari, mirin, vinegar, sugar, oil, ginger, and garlic.

3. Place the pineapple in a large casserole dish. Top with the tofu triangles. Then pour the sauce over the tofu.

4. Bake, uncovered, for 2-3 hours at 325 degrees. 


Nutrition Facts

Per Portion

Calories 1233
Calories from fat 248
Calories from saturated fat 37
Total Fat 27.5 g
Saturated Fat 4.1 g
Trans Fat 0
Polyunsaturated Fat 15.6 g
Monounsaturated Fat 13.2 g
Cholesterol 0
Sodium 8895 mg
Potassium 2235 mg
Total Carbohydrate 170 g
Dietary Fiber 7.3 g
Sugars 125 g
Protein 69 g

Dietary servings

Per Portion

Fruit 5.5
Meat Alternative 4.5

Energy sources


Meal Type(s)