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Tofu Parmigiana Recipe

Looking for an easy TOFU PARMIGIANA recipe? Learn how to make TOFU PARMIGIANA using healthy ingredients.


Submitted by dashkaydot

Makes 4 servings



Instead of having a greasy, battered coating, the tofu ?steaks? in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. This Italian classic will please even those who are tofu-phobic. Makes 4 servings / ACTIVE TIME: 30 minutes / TOTAL TIME: 30 minutes

Recipe Ingredients for TOFU PARMIGIANA

1/4 cup breadcrumbs
14 ounce tofu
1 teaspoon garlic
1/4 teaspoon salt
2 tablespoon extra-virgin olive oil
1 small onion
8 ounces white mushrooms
1/4 cup grated Parmesan cheese
3/4 cup marinara sauce
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons chopped fresh basil

Recipe Directions for TOFU PARMIGIANA

  1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.

  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.

  3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Categories

Main Dish

Nutrition Facts
Serving Size 256.6g
Amount Per Serving
Calories
287
Calories from Fat
156
% Daily Value*
Total Fat
17.3g
27%
Saturated Fat
5.1g
26%
Trans Fat
0.0g
Cholesterol
14mg
5%
Sodium
573mg
24%
Potassium
542mg
15%
Total Carbohydrates
17.5g
6%
Dietary Fiber
3.3g
13%
Sugars
7.0g
Protein
18.0g
Vitamin A 8% Vitamin C 7%
Calcium 40% 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
  • Low in cholesterol
  • High in calcium
  • High in phosphorus
  • High in selenium
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