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Tofu Parmigiana
Tofu Parmigiana
34 Reviews
From: EatingWell Magazine, March/April 2008
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.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- ¼ cup plain dry breadcrumbs
- 1 teaspoon Italian seasoning
- 1 14-ounce package firm or extra-firm water-packed tofu, rinsed
- ¼ teaspoon garlic powder
- ¼ teaspoon salt
- 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
- 1 small onion, chopped
- 8 ounces white mushrooms, thinly sliced
- ¼ cup grated Parmesan cheese
- ¾ cup prepared marinara sauce, preferably low-sodium
- ½ cup shredded part-skim mozzarella cheese
- 2 tablespoons chopped fresh basil
Preparation
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Active
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Ready In
- 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.
- 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.
- 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.
- Serving size: 1 portion tofu parmesan
- Per serving: 261 calories; 16 g fat(5 g sat); 3 g fiber; 15 g carbohydrates; 16 g protein; 41 mcg folate; 13 mg cholesterol; 6 g sugars; 0 g added sugars; 374 IU vitamin A; 3 mg vitamin C; 389 mg calcium; 3 mg iron; 611 mg sodium; 446 mg potassium
- Nutrition Bonus: Calcium (39% daily value)
- Carbohydrate Servings: 1
- Exchanges: ½ starch, 1 vegetable, 1½ medium fat meat, 2 fat
Reviews 34
July 24, 2019
By: KathyD35
I thought this was just delicous, and easy to prepare. Quick prep, just chop those musrooms and onions, warm up the ragu, and you have a quick, filling, nutritious meal. I was going to make a side of pasta, but it was not necessary.
August 22, 2015
By: EatingWell User
Time consuming -- prep wise -- well worth it -- forgot to use the fresh basil -- still delicious!!
June 15, 2015
By: EatingWell User
Very Tastey
Cooked and then used to cover a bed of spaghetti squash. Required me to make a little more sauce on the side, but very delicious.
Pros: Easy to make and tasted great.
Cons: Messy Kitchen when done
March 27, 2014
By: EatingWell User
I have been making this dish for years but couldn't find the original recipe an associate had given to me, I was so pleased to find it today.
I use med firm tofu sliced aprox 1/4 -1/2 inch thick. I sprinkle with vegitarian chicken flavouring and refrigerate at least 2 hrs. Then dip slices in egg, followed by crumb mixture. Brown in cocoanut oil. I add marinara sauce to a greased 9 by 12 inch baking dish, place browned tofu slices on top (spooning a bit of sauce over each) arange slices in 2 rows, then top with shredded Italian four cheese and bake at 350* until cheese is melted and golden brown. fantastic !
July 16, 2013
By: EatingWell User
My boyfriend and I attempted to make this dish tonight. Though ours did not come out perfect like the picture, the dish was none the less tasty and delicious. I was very surprised that the tofu was so fulfilling. I'm a 100% meat lover so it was a shocker that it tasted delicious without meat.
Pros: Tofu was very fulfilling. Pasta didn't need meat whatsoever!
Cons: Breadcrumbs did not stick to the tofu, all the ingredients was roughly $30.
March 13, 2013
By: EatingWell User
One of the tastiest tofu recipes I have tried
So nice to have a alternative to tofu stir fry. Very savoury, great texture- I think it actually tastes better than with chicken. Baked it in the oven for 10 min at 350 to finish it off. Perfect dinner to make wehnyour are entertaining both meat eaters and vegetarians alike. Also quite affordable as ingredients cost less than $10 to feed family of 4. My 1 year old gobbled up this meal.
Pros: Easy, few ingredients, healthy
Cons: None
August 28, 2012
By: Erin McCormick
Really Flavorful Tofu Dish
This Tofu Parm dish is outstanding! It's an easy way to make tofu really flavorful. I served it over some spaghetti with a side of broccoli, and it was a fantastic meal. Make sure you really dry off the tofu before seasoning it and adding the breadcrumbs. Also, don't flip the tofu 'steaks' over too often in the pan... Too much flipping could make the breadcrumbs fall off. Next time I'll be adding in a bunch of fresh herbs from my garden!
Pros: Easy to make, flavorful, healthy
August 12, 2012
By: greengal06
Loved this!
My husband and I both loved this! The only problem I had was the tofu broke into several pieces when cutting but it didn't distract from the flavor. This is a keeper - will definitely make this again!
Pros: Delicious
Cons: Tofu is difficult to work with
August 08, 2012
By: EatingWell User
Just Like Chicken
I loved this recipe. I was looking for something to use some tofu I had gotten on sale, so I did this one because I love chicken parmigiana, so the chance to substitute the chicken for a healthier tofu alternative was just great! It filled me and my mom up and there were even leftovers for the next day.
Pros: Tastes amazing just like the original
Cons: a little time consuming
