Meatless Monday: Tofu Parmigiana

September 16, 2013 at 10:58 am Leave a comment

Tofu Parm

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.
  4. Sprinkle with basil and serve.

Nutrition Information per Serving:

  • 262 calories
  • 16 g fat
  • 13 mg cholesterol
  • 15 g carbohydrates
  • 16 g protein
  • 3 g fiber
  • 597 mg sodium
  • 444 mg potassium

*Recipe from Eating Well: http://www.EatingWell.com*

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Entry filed under: Calories, Carbohydrates, Diabetes, Diet/Nutrition, Recipes. Tags: , , , , , , , .

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