Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Tofu Parmigiana Recipe

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


Submitted by emilyd22222

Makes 1 serving



http://allrecipes.com/Recipe/Tofu-Parmigiana/Detail.aspx

Recipe Ingredients for Tofu Parmigiana

15 g bread crumbs
1 tablespoon Parmesan cheese
3/4 teaspoon Parmesan cheese
1/2 teaspoon dried oregano, divided
1 salt to taste
1 ground black pepper to taste
3 oz firm tofu
1 teaspoons olive oil
2 oz tomato sauce
1/8 teaspoon dried basil
1/4 clove garlic, minced
15 g fat free mozzarella cheese
15 g 2% 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 199.6g
Amount Per Serving
Calories
232
Calories from Fat
117
% Daily Value*
Total Fat
13.0g
20%
Saturated Fat
4.0g
20%
Trans Fat
0.0g
Cholesterol
16mg
5%
Sodium
856mg
36%
Potassium
339mg
10%
Total Carbohydrates
12.4g
4%
Dietary Fiber
3.6g
14%
Sugars
4.0g
Protein
19.5g
Vitamin A 9% Vitamin C 8%
Calcium 41% Iron 16%
* 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
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement