Tofu Parmigiana Recipe

Looking for an easy Tofu Parmigiana recipe? Learn how to make Tofu Parmigiana using healthy ingredients.


Submitted by dcmtombo

Makes 4 servings



http://allrecipes.com/recipe/tofu-parmigiana/detail.aspx

Recipe Ingredients for Tofu Parmigiana

1/2 cup seasoned bread crumbs
5 tablespoons grated Parmesan cheese
2 teaspoons dried oregano, divided
1 salt to taste
1 ground black pepper to taste
12 ounce firm tofu
2 tablespoons olive oil
8 ounce tomato sauce
1/2 teaspoon dried basil
1 clove garlic, minced
4 ounces shredded mozzarella cheese

Recipe Directions for Tofu Parmigiana

  1. In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.

  2. Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.

  3. Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.

  4. Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.

  5. Bake at 400 degrees F (205 degrees C) for 20 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 200.6g
Amount Per Serving
Calories
307
Calories from Fat
171
% Daily Value*
Total Fat
19.0g
29%
Saturated Fat
6.6g
33%
Trans Fat
0.0g
Cholesterol
21mg
7%
Sodium
855mg
36%
Potassium
399mg
11%
Total Carbohydrates
16.9g
6%
Dietary Fiber
2.7g
11%
Sugars
4.1g
Protein
19.7g
Vitamin A 9% Vitamin C 9%
Calcium 50% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in calcium
  • High in phosphorus
  •   Bad points
  • High in saturated fat
  • High in sodium
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