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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 dahui33

Makes 4 servings



"Breaded tofu a la parmigiana. You'll just about swear this is eggplant or veal! One of my husband's favorites, and he doesn't even suspect! Serve with a simple crisp green salad, angel hair pasta and garlic bread."

Recipe Ingredients for Tofu Parmigiana

1/2 cup seasoned bread crumbs
5 tablespoons grated Parmesan cheese
2 teaspoons dried oregano, divided
1 salt to taste
1 ground black pepper to taste
12 ounce firm tofu
2 tablespoons olive oil
8 ounce tomato sauce
1/2 teaspoon dried basil
1 clove garlic, minced
4 ounces shredded 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 199.8g
Amount Per Serving
Calories
306
Calories from Fat
168
% Daily Value*
Total Fat
18.7g
29%
Saturated Fat
6.5g
32%
Trans Fat
0.0g
Cholesterol
21mg
7%
Sodium
856mg
36%
Potassium
399mg
11%
Total Carbohydrates
16.8g
6%
Dietary Fiber
2.6g
10%
Sugars
4.0g
Protein
19.7g
Vitamin A 9% Vitamin C 8%
Calcium 50% Iron 18%
* 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
  • High in phosphorus
  •   Bad points
  • High in saturated fat
  • High in sodium
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