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
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