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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 sydpa97

Makes 4 servings



For "meaty" texture with tofu, freeze and thaw prior to directions below and even bake to golden brown before breading for added texture.

Recipe Ingredients for Tofu Parmigiana

1/2 c Italian Bread Crumbs
1/2 tsp garlic powder
1 tsp oregano
12 oz extra firm tofu
1/4 c egg white
1 tbs extra virgin olive oil
8 oz tomato sauce
1/2 tsp basil
1 clove garlic
4 oz low fat mozzarella

Recipe Directions for Tofu Parmigiana

  1. Slice Tofu block into 4 sections and press water in paper towel.

  2. Combine bread crumbs, garlic powder, 1 tsp oregano,(salt and pepper to taste), in one bowl.

  3. In another bowl have egg white ready to dip tofu in. Dip tofu into egg and coat then press into crumb mixture being sure to cover all sides.

  4. Heat oil in skillet and cook tofu until crisp on one side. Drizzle more oil if needed to brown other side.

  5. Combine sauce, basil, garlic, and remaining oregano and any unused crumb mix. place thin layer of sauce in small greased baking dish. Arrange tofu slices in pan. Spoon remaining sauce over tofu. Top with shredded mozzarella.

  6. Bake for 20-30 minutes @ 400 or until lightly browned and bubbly.

Categories

Main Dish

Nutrition Facts
Serving Size 204.3g
Amount Per Serving
Calories
254
Calories from Fat
122
% Daily Value*
Total Fat
13.5g
21%
Saturated Fat
5.1g
26%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
708mg
29%
Potassium
379mg
11%
Total Carbohydrates
16.4g
5%
Dietary Fiber
2.3g
9%
Sugars
4.3g
Protein
18.9g
Vitamin A 8% Vitamin C 8%
Calcium 41% Iron 17%
* 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
  •   Bad points
  • High in sodium
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