Advertisement

Tofu Parmigiana

March/April 2008

Your rating: None Average: 4.3 (186 votes)

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.



READER'S COMMENT:
"I made this with daiya (vegan) cheese and it was delish. Served it with a little angel hair and a spinach salad. "
Tofu Parmigiana Recipe

Makes: 4 servings

Active Time:

Total Time:

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

Preparation

  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.

Nutrition

Per serving: 262 calories; 16 g fat (5 g sat, 7 g mono); 13 mg cholesterol; 15 g carbohydrates; 16 g protein; 3 g fiber; 597 mg sodium; 444 mg potassium.

Nutrition Bonus: Calcium (40% daily value), Selenium (15% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium fat meat, 2 fat



More From EatingWell

Recipe Categories

Servings
4
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Healthy Frying
Saute
Meal/Course
Dinner

Type of Dish
Main dish, vegetarian
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
30 minutes or less
Publication
March/April 2008

Connect With Us

20 minute dinner recipes
Advertisement

EatingWell Magazine

more smart savings
Advertisement
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner