Ground Beef and Tofu Teriyaki Stir-Fry-01
  • Prep Time:
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  • Makes: 4

Ground Beef and Tofu Teriyaki Stir-Fry

Ingredients

By Toby Amidor, MS, RD, CDN, FAND

  • For the teriyaki sauce:

    1/3 cup reduced-sodium soy sauce
    1/3 cup brown sugar
    1/3 cup low-sodium vegetable or beef broth
    2 tablespoons mirin
    1 clove garlic, minced
    1 teaspoon toasted sesame oil
    1/4 teaspoon ground ginger
    1/8 teaspoon red pepper flakes

    For the rice

    1 cup long-grain brown rice
    2¼ cups low-sodium vegetable or beef broth or water

    For the stir-fry

    10 oz extra-firm tofu, diced into 1-inch cubes
    3 tbsp olive or canola oil, divided
    1 lb at least 90% lean ground beef
    1½ cups bite-size broccoli florets
    1½ cups bite-size cauliflower florets
    1 red bell pepper, cut into ¾-inch pieces
    4 tsp cornstarch

Instructions

  1. To make the teriyaki sauce: In a small saucepan, whisk together the soy sauce, brown sugar, broth, mirin, garlic, sesame oil, ginger, and red pepper flakes. Bring mixture to a boil over high heat and then reduce the heat to low, cover and simmer, whisking occasionally, until well combined, about 5 minutes. Remove the saucepan from the heat and allow to cool.

  2. To make the rice: In a medium saucepan, bring the rice and broth or water to a boil over high heat. Reduce the heat, simmer and cover until the liquid is absorbed and the rice is tender, about 35 minutes. Fluff with a fork.

  3. To make the stir-fry: In a medium bowl, add the tofu. Pour ¼ cup of the teriyaki sauce over the tofu. Place the remaining sauce to the side for later. Toss the tofu to coat with the sauce. Cover and place in the refrigerator for at least 20 minutes and up to 24 hours.

  4. Heat a large wok or skillet on medium-high with 1 tbsp of the oil until the oil is shimmering. Add the ground beef and cook on all sides breaking up the meat* with a wooden spoon, 8 minutes. Using a slotted spoon, transfer the beef to a clean plate. For food safety, ensure beef is cooked to 160F, and allow to rest for 3 minutes.

  5. In the same wok or skillet, heat 1 tbsp of oil over medium-high heat until the oil is shimmering. Add the tofu and cook, turning occasionally, on all sides, 3 minutes. Using the same slotted spoon, transfer the tofu to the same plate as the beef. Discard the extra sauce that was used to marinate the tofu.

  6. In a small bowl, add the remaining sauce and whisk in the cornstarch until dissolved.

  7. In the same wok or skillet, heat the remaining 1 tbsp of oil over medium-high heat until the oil is shimmering. Add the broccoli, cauliflower, and pepper and cook until cooked but still firm, about 4 minutes. Add the remaining sauce, ground beef and tofu and raise the heat to high to bring the sauce to a boil. Lower the heat to medium-low and toss to evenly coat. Continue cooking for an additional 3 minutes until cooked through and ingredients are combined.

  8. To serve: Spoon 3/4 cups of rice in each of 4 plates or bowls and top with 1½ cups of the stir-fry. Serve warm.