Teriyaki Tofu Fries

Jenna Helwig, Photo by Andrew McCaul


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Makes 12 servings

2 14-ounce blocks of extra-firm tofu

2 tablespoons cornstarch

1⁄2 cup water

1  cup naturally brewed soy sauce

2  tablespoons honey

1⁄4  cup mirin (Japanese rice wine) or water

1⁄4  cup dark brown sugar

2 1⁄2 cups whole wheat panko


These sweet and savory “fries” are protein-rich kid-pleasers. You can also make a double batch of the teriyaki sauce and use it to glaze salmon or as a marinade for chicken.


1. Remove the tofu blocks from their packaging, discarding any liquid. Line two plates with clean kitchen towels folded into quarters, and place the tofu on the towels. Cover each block with another folded towel. Top with a plate and a heavy bowl and let rest for 20 minutes. This process will squeeze excess liquid out of the tofu.

2. In a small bowl whisk together the cornstarch and the water. Set aside.

3. To make the teriyaki sauce: in a small saucepan over medium-high heat stir together the soy sauce, honey, mirin, and dark brown sugar. Bring to a boil. Whisk in the corn- starch mixture and cook until thickened, about one minute. Divide the sauce between two 9-by-13-inch baking dishes.

4. Cut each block of tofu into thirds lengthwise, so you have three wide blocks. Cut each third into eight long, thin strips. Place half of the strips into each baking dish with the teriyaki sauce. Gently turn each tofu strip so it’s fully coated in the sauce. Let marinate for 20 minutes.

5. Preheat the oven to 400°F. Line two baking sheets with parchment paper. Place the panko on a flat dish. Dredge each piece of tofu in the panko and place on the baking sheets, making sure the tofu strips do not touch each other. Bake until golden, about 30 minutes. Let rest on the baking sheets for 10 minutes before serving.

Per Serving:

Calories: 188

Carbohydrates: 23 g

Fat: 6 g

Protein: 14 g

Fiber: 2 g

Active Time: 25 minutes

Total Time: 1 hour, 20 minutes