There is hardly a food trend in 2017 that can even touch the sheet pan recipes we’re seeing pop up this fall and for good reason. Making a meal all in one pan then sticking it in the oven to bake is simple, hands-off and makes meal prepping easy. The Recipe Redux food bloggers are all over it, whipping up the most simple, healthy, and delicious recipes around. For this roundup, I made my own teriyaki sauce which turned out amazing. I’m never buying it again. I made a very simple Sheet Pan Teriyaki Tofu with Pineapple and Veggies all on one baking sheet and all in about 30 minutes.
Recipes like this are important for a couple reasons. You need to be eating a rainbow of colors – we’re talking green, orange/yellow, purple/blue, and white. White means garlic, onions, potato and cauliflower – amazing foods for your health. My sweet potato that I bought at the store turned out to be white. That’s ok! I was aiming for yellow/orange but my white matched the tofu and went well with the teriyaki sauce. Orange and yellow veggies (carrots, squash, peppers, and sweet potato) have a lot to offer nutritionally speaking; they containl antioxidants and nutrients like like zeaxanthin, lycopene, potassium, vitamin C and beta-carotene to support the immune system, eyes and skin health. This recipe is also well suited for folks who tell you they don’t like broccoli – pro-tip: it’s way better roasted. Or people who don’t like tofu: try extra-firm, bake it and dunk it in spicy sweet teriyaki sauce. DONE.
Teriyaki sauce was fun to make at home. I love knowing the healthy ingredients that are going into it – fresh honey, grated ginger and garlic blend with Siriacha sauce, rice vinegar and tamari for a sweet, spicy, savory combo. You can whip it up in 5 minutes on the stove with a simple cornstarch slurry as a thickener. So simple, I’m never buying teriyaki sauce again.
What do you think? What is your favorite sheet pan recipe?
- 1 block extra firm tofu
- 1 Tablespoon extra virgin olive oil (divided)
- 2 teaspoons low sodium tamari or soy sauce
- 2 cups broccoli florets (chopped into bite-sized pieces)
- 1 medium sweet potato (peeled and cut into small cubes)
- 2 medium carrots (peeled and cut into small rounds)
- 1/2 teaspoon sea salt
- 1 teaspoon freshly ground black pepper
- 1 cup cubed pineapple (fresh preferred (or canned if desired))
- TERIYAKI SAUCE
- 1/3 cup low sodium tamari or soy sauce
- 3 tablespoons water
- 2 tablespoons honey
- 2 tablespoons rice vinegar
- 1 clove garlic (minced)
- 1/2 teaspoon sriracha
- 1/4 teaspoon freshly grated ginger root
- 1 teaspoon arrowroot starch or cornstarch whisked together with 1of water
- Drain the tofu and press with paper towels to remove liquid. Slice into 3 slabs vertically, press again to dry the inside, then cut into small cubes and place on a greased baking sheet. Drizzle with 1.5 teaspoons olive oil and 2 teaspoons low sodium tamari or soy sauce. Preheat oven to 425 degrees. In a medium mixing bowl add the broccoli florets, sweet potato, and carrots plus the remaining 1 1/2 teaspoons olive oil, sea salt and black pepper. Toss until coated then place onto the other part of the baking sheet and spread out into an even layer. Add pineapple to a corner of the sheet and bake for approximately 30 minutes, tossing all ingredients at 15 minutes, until the tofu is deeply golden and crisp on the edges.
- While the tofu and broccoli bake make the teriyaki sauce.In a saucepan over medium-high heat, whisk together all of the ingredients for the sauce except the teaspoon of arrowroot mixed with a teaspoon of water. Bring the sauce to a boil then whisk in the arrowroot-water slurry. Reduce the heat to medium and continue to whisk until the sauce thickens then remove from heat. Once the tofu and veggies have finished baking,drizzle them with 3/4 of the teriyaki sauce and serve hot. Garnish with additional sauce if desired.
Ginger Hultin,MS, RD, CSO
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