Sheet Pan Asian Tofu and Vegetable Stir Fry - Slender Kitchen
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Sheet Pan Asian Tofu and Vegetable Stir Fry

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227
Calories 
22g
Carbs 
10g
Fat 
15g
Protein 
5
Weight Watchers® SmartPoints™
(6 PointsPlus®)

Recipes Content

Recipe
0
Rating: 0 - 0 comments

Sheet Pan Asian Tofu and Vegetable Stir Fry packed with fres veggies, crispy tofu, and a homemade stir fry sauce for an easy, vegetarian meal that's all cooked on one pan in less than 20 minutes!

I am a girl who loves a good sheet pan meal. Throw everything on one pan, pop some brown rice rice or quinoa on the stove (or in the microwave), and dinner is ready with minimal clean up and mess. However I have struggled to find good vegetarian recipes that are also sheet pan meals and since we are trying to incorporate more meatless meals into our diet, having some simple meals up my sleeve is a must. Today's recipes is one of those.

Now the key to make this recipe really shine is to thoroughly press or dry the tofu first so that it can get nice and crispy in the oven, because let's be honest, no one wants to eat soggy tofu. Now the easiest way to do this is with a tofu press, which is absolutely worth buying if you eat tofu often. If you don't enjoy tofu often, you can also press it with some paper towels and some heavy cans. Just wrap the tofu in a few layers of paper towels and place something heavy on top. Let it rest for 15-20 minutes so the extra water can be pressed out and absorbed by the paper towels. It may sound like a lot or work, but it may a world of difference when it comes to getting crispy tofu.

Once you have your tofu pressed, the rest is easy. Whip up a quick and easy stir fry sauce with soy sauce, oyster sauce, honey, rice vinegar, sesame oil, and Asian garlic chili paste. You can throw in some ginger as well if you like. Toss the tofu and veggies with the sauce and lay everything out on the sheet pan in a single layer. To the oven it goes for 15 minutes and after you have crispy tofu covered in a delicious, caramelized sauce with perfectly cooked veggies. It's seriously good.

Prep Time

Sheet Pan Asian Tofu and Vegetable Stir Fry

3
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 16 oz. extra firm tofu
  • 1/4 cup soy sauce (GF if needed)
  • 2 tbsp oyster sauce (GF if needed, vegan if needed)
  • 2 tbsp rice wine vinegar
  • 1.5 tbsp honey (or brown sugar or coconut sugar)
  • 1 tbsp sesame oil
  • 2 tsp. Asian garlic chili paste (optional)
  • 4 cups mixed Asian vegetables

Nutritional Facts

Serving Size: 
4 oz. tofu and 1 cup veggies
Amount Per Serving
Calories 227
Calories from Fat 92
% Daily Value *
Total Fat 10g
16%
Saturated Fat 1g
6%
Monounsaturated Fat 5g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 1 306mg
57%
Total Carbohydrate 22g
7%
Dietary Fiber 5g
19%
Sugars 12g
Protein 15g

Directions

  1. Preheat the oven to 425 degrees. Press the tofu to remove extra moisture using a tofu press or paper towels. Cut into long horizontal slices, about 3/4 inch thick and then slice into triangles or sticks.
  2. Mix together the soy sauce, oyster sauce, rice vinegar, honey, and garlic chili paste. Add the tofu to the mixture. If you have time, let the chicken marinate in the sauce for 15 minutes. You can also marinate longer if desired. Add the vegetable to the tofu and stir to coat.
  3. Spread out the tofu and vegetables on to a baking sheet. Bake for 10-12 minutes until tofu is crispy and veggies are tender. If desired, broil the last 1-2 minutes to brown the tofu on top.
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Sheet Pan Asian Tofu and Vegetable Stir Fry with a homemade stir fry sauce all made on one sheet pan 20 minutes for a healthy, meatless meal.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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