Tofu Parmigiana

By Meridian - 26751

Tofu Parmigiana
Ingredients
  • 1/4 cup plain dry breadcrumbs

  • 1 teaspoon Italian seasoning

  • 1 14-ounce package firm or extra-firm water-packed tofu, rinsed

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

  • 1 small onion, chopped

  • 8 ounces white mushrooms, thinly sliced

  • 1/4 cup grated Parmesan cheese

  • 3/4 cup prepared marinara sauce, preferably low-sodium

  • 1/2 cup shredded part-skim mozzarella cheese

  • 2 tablespoons chopped fresh basil

Directions
  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.

  4. Makes 4 servings


Nutritional Facts

Servings
1
Per serving
262 calories
16 g fat (5 g sat
7 g mono)
13 mg cholesterol
15 g carbohydrate
16 g protein
3 g fiber
597 mg sodium
443 mg potassium.
Nutrition bonus
Calcium (40% daily value)
Selenium (15% dv).
1 Carbohydrate Serving
Exchanges
1/2 starch
1 vegetable
1 1/2 medium fat meat
2 fat

dinner soy tofu main dish vegetarian vitamin c calcium vitamin d stovetop

15 replies

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:55 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:54 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:54 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:54 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:54 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:54 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:54 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)

i_love_healthiness15
i_love_healthiness15 2013-01-28 22:52:54 -0600 Report

I just made this tonight and I love it! It has an amazing flavor and the best part is it was only 262 calories! :) I had a couple slices of cucumber on the side and a sugar free fudgcicle (only 40 calories! ) and it was perfect :):)