I suggest freezing the tofu before you make this recipe: it gets a spongier texture and soaks up the marinade better. What I like to do is remove the brick from the package, wrap it in saran wrap and freeze, then to quick thaw I usually boil the tofu. I read somewhere that that returns the tofu to its original consistency but in my experience, it stays much spongier and more meat-like in consistency.
Cut the tofu into 1/4 inch cubes and press it between two clean dry towels to try to draw some of the extra water out of the tofu.
To make the marinade, combine all the ingredients (besides rice, veggies, and tofu) in a bowl--the measurements here aren't exact so play around with the mixture until you like the flavor. Put the tofu in the bowl (I prefer tupperware that you can close and shake around a little bit) and set aside for 15-20 minutes.
In a wok or large frying pan, heat oils--mainly canola with a bit of sesame for taste--and fry tofu for about 6 minutes. Put the tofu to one side of the wok. Now fry the veggies. After the vegetables have been cooking for a minute or so, add a bit of water to steam them a bit. I suggest after 8 minutes or so (broccoli and carrots take the longest to cook). Add the tofu to the veggies and pour the remaining marinade over the whole mixture. Leave the mixture on medium heat for another minute or so, then pour over rice and serve.