Teriyaki Tofu

I’m not sure how many of you are new to Be You. or who is an old favorite, so I’ll preface this recipe with some detail 🙂 I just started graduate school again, working towards my Ph.D. and I have never been so busy in my entire life! This obviously leaves no time to stir around in the kitchen and make gourmet meals, so I’ve had to get creative. This recipe is my own version of teriyaki tofu, wild rice, and vegetable stir-fry. It only takes about 30 minutes, with some slight morning prep. I hope you enjoy!


  • Extra firm tofu
  • Teriyaki Sauce
  • Olive Oil
  • Onion Powder
  • Salt and Pepper
  • Sweet Basil
  • Near East – Long Grain & Wild Rice (Original)
  • Cascadian Farm Organic – Chinese Style Stir-fry Blend
  • Mrs. Dash – Table Blend


Prepare the Tofu:

  1. Drain extra firm tofu using paper towels or a kitchen towel for a minimum of 3 hours. Usually, I will do this before I go to work in the morning: drain package and cover with towels, then placing it back into the refrigerator.
  2. Turn oven to Bake at 350 degrees
  3. Cut dried tofu into cubes or rectangles of your own desired size
  4. Put into a mixing bowl.
  5. Cover tofu with teriyaki sauce – to taste
  6. Add olive oil, salt, pepper, sweet basil, and onion powder to the mixture. Again, this will vary depending on your desired taste.
    1. The previous two steps, for longer pieces of tofu, can be put into a separate bowl and brushed onto each individual piece to make sure the cubes stay intact.
  7. Once finished use hands or seasoning brush to season the mixture and make sure it saturates all of the tofu. Let sit while you prepare the side dishes.
  8. Place each individual piece onto a baking sheet, first adding a non-stick spray or olive oil.
  9. Bake until a golden brown (25-30 minutes) or to desired taste.

To Make The Rice:

  1. Using a medium-sized pan fill about halfway with water and let boil.
  2. Add 1 tbsp of olive oil.
  3. Once the water has come to a boil stir in the rice mixture and the seasoning powder.
  4. Decrease temperature to low
  5. Cover and let sit for 27 minutes.

To Make Vegetable Stir-fry:

  1. Using a medium-sized pan fill about halfway with water and let boil.
  2. Add a dash of olive oil.
  3. Add Salt, Pepper, and Mrs. Dash (Table Blend) – to liking
  4. Once the water has come to a boil stir in the vegetables
  5. Decrease temperature to low
  6. Cover and let sit for 27 minutes – Stir Frequently
    1. The directions on the package do not say this! If you would like to go along with what the package says that is more than fine! I tend to do it this way so that everything is ready at about the same time and everything is still hot!

Leave a Reply

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