Best 3 Grilled Teriyaki Tofu With Roasted Cauliflower Rice Recipes

Indulge in the delectable flavors of Grilled Teriyaki Tofu with Roasted Cauliflower Rice, a harmonious blend of savory, sweet, and umami flavors. This plant-based dish is not only a culinary delight but also a nutritional powerhouse, packed with protein, fiber, and essential nutrients. The succulent tofu, marinated in a homemade teriyaki sauce, is grilled to perfection, achieving a crispy exterior and a tender, flavorful interior. Accompanying the tofu is roasted cauliflower rice, a low-carb alternative to traditional rice, adding a nutty flavor and a satisfying crunch. Together, these components create a symphony of textures and flavors that will tantalize your taste buds.

This recipe provides a detailed guide to crafting the perfect Grilled Teriyaki Tofu with Roasted Cauliflower Rice. From selecting the right ingredients to marinating the tofu and roasting the cauliflower rice, each step is meticulously explained, ensuring success even for novice cooks. Additionally, the article offers variations and serving suggestions to customize the dish according to your preferences and dietary needs. Whether you're a seasoned vegan, a flexitarian exploring plant-based options, or simply seeking a healthier and flavorful meal, this recipe is sure to impress.

Check out the recipes below so you can choose the best recipe for yourself!

CRISPY TERIYAKI TOFU AND CAULIFLOWER RICE

Crispy Teriyaki Tofu and Cauliflower Rice image

This Crispy Teriyaki Tofu and Cauliflower Rice has sweet and savory teriyaki sauce over crispy tofu and roasted cauliflower rice.

Provided by Willow Moon

Categories Main Course

Time 45m

Number Of Ingredients 14

Ingredients

1 head cauliflower broken into large pieces ((4 cups after being riced))
drizzle of olive oil
salt and pepper
14 oz. extra firm tofu (drained and pressed)
1 tablespoon corn starch
1 tablespoon vegetable oil
1/4 cup gluten free low sodium tamari
1/4 cup mirin
2 tablespoons brown sugar
1 clove garlic (minced)
2 teaspoons minced ginger
2 teaspoons corn starch
4 teaspoons water
1 green onion (chopped and divided)

Steps:

Preheat oven to 450°.
Cauliflower Rice: Put cauliflower in food processor. Pulse until you get a rice consistency. Spread on a baking sheet. Drizzle olive oil, salt, and pepper on top. Cook at 450° for 10 minutes. Stir and cook another 5-10 minutes or until tender.
Tofu: Slice drained and pressed tofu into cubes or triangles. Dredge in corn starch - twice if you want a really crispy exterior. Heat enough vegetable oil in a pan to cover pan. Add tofu. Cook on both sides until crispy and browned.
Teriyaki Sauce: In a saucepan combine tamari, mirin, brown sugar, garlic, white and light green parts of green onion. Cook over medium high heat until sugar dissolves. In a bowl, dissolve corn starch in water. Add to pan with teriyaki sauce ingredients. Simmer until thickened.
Serve over crispy tofu and cauliflower rice. Top with dark green parts of green onion.

Nutrition Facts : Calories 158 kcal, Carbohydrate 19 g, Protein 9 g, Fat 5 g, SaturatedFat 3 g, Sodium 996 mg, Sugar 11 g, ServingSize 1 serving

GRILLED TERIYAKI TOFU WITH ROASTED CAULIFLOWER RICE

Grilled Teriyaki Tofu with Roasted Cauliflower Rice image

Grilling in the Panasonic CIO really brings out the flavor of this teriyaki tofu with those perfect caramelized grill marks as well as the flecks of charred goodness adding a perfect nutty flavor to the roasted cauliflower.

Provided by bd.weld

Categories Panasonic

Time 51m

Yield 4

Number Of Ingredients 7

Ingredients

2 heads cauliflower, separated into florets
3 tablespoons olive oil
½ teaspoon garlic salt
½ teaspoon freshly ground black pepper
1 (12 ounce) bottle teriyaki glaze (such as Kikkoman®)
1 (16 ounce) package extra-firm tofu, cut into twelve 1/2-inch-thick slices
3 green onions, chopped

Steps:

Preheat Panasonic® Countertop Induction Oven to Medium on the "Grill" setting.
Combine cauliflower florets, olive oil, garlic salt, and pepper in a large mixing bowl; mix thoroughly.
Place cauliflower florets on the grill pan and roast for 20 minutes, mixing and turning halfway.
Place florets in a food processor in batches and pulse into rice-sized pieces. Cover riced cauliflower and keep warm.
Preheat Panasonic® Countertop Induction Oven to Medium-High.
Brush a thin coat of teriyaki glaze on all sides of the tofu slices and place on the grill pan. Grill slices for 1 1/2 minutes per side.
Serve grilled tofu over riced cauliflower topped with desired amount of teriyaki glaze. Garnish with green onions.

Nutrition Facts : Calories 329.8 calories, Carbohydrate 32 g, Fat 15.9 g, Fiber 8 g, Protein 20.3 g, SaturatedFat 2.2 g, Sodium 3657.5 mg, Sugar 19.9 g

TERIYAKI GRILLED TOFU

Teriyaki Grilled Tofu image

I love tofu, but my family only likes a few of the tofu recipes I make. This is one they really enjoy, though. When the tofu is cooking, I try not to leave the grill as the tofu sometimes can go from lightly charred to being overcooked and dark in a few minutes. I have included the time for marinating the tofu in the preparation time.

Provided by TasteTester

Categories Soy/Tofu

Time 55m

Yield 4 serving(s)

Number Of Ingredients 9

Ingredients

16 ounces extra firm tofu
1/2 cup teriyaki sauce
2 tablespoons honey
1 teaspoon sesame oil
2 garlic cloves, minced
1 -2 teaspoon gingerroot, peeled and grated, to taste
salt and pepper, to taste
2 -3 green onions, thinly sliced
1/2 teaspoon crushed red pepper flakes (optional)

Steps:

Coat grill rack throughly with nonstick cooking spray. Preheat grill to medium (300° to 350 ° F). Cut tofu into slices 1/2-inch thick. Place slices in a single layer in a shallow glass dish.
In a small bowl combine teriyaki sauce, honey, oil, garlic, ginger, and salt and pepper to taste. Pour teriyaki mixture over tofu and cover with plastic wrap. Refrigerate at least 30 minutes.
After removing the tofu from the marinade, place the leftover marinade into a sauce pan. Cook over high heat until boiling. Boil marinade until reduced and slightly thick. Turn down heat to very low and start grilling the tofu.
Grill tofu 5-6 minutes per side, turning gently, until lightly charred and heated through, being careful not to let tofu overcook. Remove from grill. Drizzle reduced marinade over grilled tofu. Sprinkle with green onions and (if desired) red pepper flakes. Serve at once.

Tips:

Choose the right tofu: For the best texture, use extra firm or super firm tofu.
Press the tofu: Pressing the tofu helps to remove excess water, resulting in a firmer texture. To press the tofu, wrap it in a few layers of paper towels and place it on a plate. Place another plate on top and weigh it down with something heavy, such as a can of beans or a heavy skillet. Let the tofu press for at least 30 minutes.
Marinate the tofu: Marinating the tofu in the teriyaki sauce adds flavor and helps to tenderize it. Let the tofu marinate for at least 30 minutes, or up to overnight.
Cook the tofu over medium heat: Cooking the tofu over medium heat helps to prevent it from burning. If you cook the tofu over too high of heat, it will brown too quickly and the inside will remain uncooked.
Roast the cauliflower rice: Roasting the cauliflower rice brings out its natural sweetness and gives it a nutty flavor. To roast the cauliflower rice, toss it with olive oil and salt and pepper. Spread it out on a baking sheet and roast it in a preheated oven at 400 degrees Fahrenheit for 20-25 minutes, or until it is tender and slightly browned.
Serve the tofu and cauliflower rice together: Serve the grilled teriyaki tofu over the roasted cauliflower rice. You can also add a side of steamed vegetables or a salad.

Conclusion:

This grilled teriyaki tofu with roasted cauliflower rice is a healthy and delicious meal that is easy to make. The tofu is tender and flavorful, and the roasted cauliflower rice is a great substitute for regular rice. This meal is also a good source of protein and fiber.