Tofu Parmigiana (adapted from delish.com's recipe)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 382.0
- Total Fat: 19.7 g
- Cholesterol: 58.1 mg
- Sodium: 995.2 mg
- Total Carbs: 27.4 g
- Dietary Fiber: 4.9 g
- Protein: 24.0 g
View full nutritional breakdown of Tofu Parmigiana (adapted from delish.com's recipe) calories by ingredient
Introduction
I adapted this recipe from one I found on delish.com - this is their description: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 maranara sauce. This Italian classic will please even those who are tofu-phobic! I adapted this recipe from one I found on delish.com - this is their description:
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 maranara sauce. This Italian classic will please even those who are tofu-phobic!
Number of Servings: 4
Ingredients
-
1/4 cup Plain Dry Bread Crumbs
1 tsp. Italian Seasoning
1/2 tsp. Garlic Powder
1/2 tsp. Salt
1 Large Egg, well beaten
1 Tbsp. Cold Water
2 Tbsp. Extra Virgin Olive Oil, divided
1 medium Onion, chopped
1 large Red Bell Pepper, chopped
1 cup fresh Mushrooms, sliced
3 cloves Minced Garlic (about 2 Tbsp)
1/4 cup Parmesan Cheese, grated
1 jar Ragu Red Bell Pepper and Garlic pasta sauce
2 cups Mozerella Cheese, shredded
2 Tbsp. Fresh Basil, Chopped
Directions
Makes 4 servings. This is great with pasta and a green salad.
1) Pour breadcrumbs into a shallow dish. In a small bowl combine italian seasoning, garlic powder and salt. In a shallow bowl beat one egg with 1 Tbsp. cold water. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with italian seasoning mixture, dip into the egg and dredge in the breadcrumbs.
2) Heat 1 Tbsp. oil in a large nonstick skillet over medium heat. Add onion and bell pepper 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. Add minced garlic and cook until softened, about 1 minute. Transfer to a bowl.
3) Add the remining 1 Tbsp 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.
Number of Servings: 4
Recipe submitted by SparkPeople user TULIPCHICK91.
1) Pour breadcrumbs into a shallow dish. In a small bowl combine italian seasoning, garlic powder and salt. In a shallow bowl beat one egg with 1 Tbsp. cold water. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with italian seasoning mixture, dip into the egg and dredge in the breadcrumbs.
2) Heat 1 Tbsp. oil in a large nonstick skillet over medium heat. Add onion and bell pepper 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. Add minced garlic and cook until softened, about 1 minute. Transfer to a bowl.
3) Add the remining 1 Tbsp 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.
Number of Servings: 4
Recipe submitted by SparkPeople user TULIPCHICK91.
Member Ratings For This Recipe
-
CD12595593
This is one of the best veggie meat I've ever seen! In fact, I can even make this on Sunday were my family is complete! Try also visiting my favorite site, Gourmandia. They have lots of exciting and interesting recipes for you to choose from. Not only that, you could also watch their recipe videos. - 6/13/12