Tofu Parmigiana Recipe

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


Submitted by janine33

Makes 4 servings



Fantastic tofu recipe from Eatingwell.com! Enjoy! For the tomato sauce, I use President's Choice Blue Menu tomato basil pasta sauce.

Recipe Ingredients for Tofu Parmigiana

1/4 cup breadcrumbs
1 tsp Italian seasoning
14 oz extra-firm tofu
1/4 tsp garlic powder
1/4 tsp salt
1 small onion, chopped
8 oz white mushrooms, thinly sliced
1/4 cup Parmesan cheese
1/2 cup tomato sauce
1/4 cup shredded reduced fat mozzarella cheese
2 tbsp chopped fresh basil

Recipe Directions for Tofu Parmigiana

  1. Combine breadcrumbs and Italian seasoning in a shallow dish.

  2. 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.

  3. Spray non-fat cooking spray in a large nonstick skillet over medium heat.

  4. Add onion and cook, stirring, until beginning to brown, about 3 minutes.

  5. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more.

  6. Transfer to a bowl.

  7. Spray non-fat cooking spray on the pan.

  8. Add the tofu steaks and cook until browned on one side, about 3 minutes.

  9. Turn over and sprinkle with Parmesan.

  10. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top.

  11. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes.

  12. Sprinkle with basil and serve.

Categories

Main Dish

Nutrition Facts
Serving Size 227.2g
Amount Per Serving
Calories
193
Calories from Fat
85
% Daily Value*
Total Fat
9.4g
14%
Saturated Fat
2.3g
11%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
510mg
21%
Potassium
466mg
13%
Total Carbohydrates
12.8g
4%
Dietary Fiber
2.1g
8%
Sugars
4.1g
Protein
17.5g
Vitamin A 6% Vitamin C 9%
Calcium 32% 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
A
  Good points
  • Low in cholesterol
  • High in calcium
  • High in manganese
  • High in phosphorus
  • High in riboflavin
  • High in selenium
  •   Bad points
  • High in sodium
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