Try this Tofu Parmigiana recipe, or contribute your own.
Suggest a better descriptionInstructions
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 Information
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
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Serving Size: 1 Serving (225g) | ||
Recipe Makes: 4 | ||
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Calories: 354 | ||
Calories from Fat: 185 (52%) | ||
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Amt Per Serving | % DV | |
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Total Fat 20.6g | 27 % | |
Saturated Fat 5.6g | 28 % | |
Monounsaturated Fat 7.7g | ||
Polyunsanturated Fat 6g | ||
Cholesterol 20.9mg | 6 % | |
Sodium 343.7mg | 12 % | |
Potassium 502mg | 13 % | |
Total Carbohydrate 19.1g | 6 % | |
Dietary Fiber 3.9g | 16 % | |
Sugars, other 15.2g | ||
Protein 27.5g | 39 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 354
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