Tofu Parmesan

Tofu Parmesan
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 428.3
  • Total Fat: 14.0 g
  • Cholesterol: 58.7 mg
  • Sodium: 782.4 mg
  • Total Carbs: 53.7 g
  • Dietary Fiber: 8.8 g
  • Protein: 26.7 g

View full nutritional breakdown of Tofu Parmesan calories by ingredient
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This is a wonderful vegetarian version of chicken parmesan. It is extreeeeeemely easy to make and super yummy. This is a wonderful vegetarian version of chicken parmesan. It is extreeeeeemely easy to make and super yummy.
Number of Servings: 4


    * 1 block of extra firm tofu
    * 1 egg
    * 1/4 cup Parmesan cheese
    * 1 cup of Italian flavored breadcrumbs
    * 1/4 cup white flour
    * olive oil
    * salt
    * 4 servings of spaghetti sauce
    * whole wheat pasta


1. Slice tofu into 1/2 inch slices
2. lay them between 2 layers of about 6 paper towels and place a heavy book or frying pan on them.
3. (you want to squeeze all of the water out of them)
4. press them for about 10 minutes (they should be dry and firm.)
5. break egg into a bowl and whisk.
6. add 1/4 tsp salt to the egg.
7. pour flour in a small bowl.
8. pour breadcrumbs and parmesan cheese in another small bowl.
9. pre heat a medium frying pan.
10. cover the bottom of the pan with olive oil and set temp to medium.
11. dip the tofu into the egg and coat.
12. dip the tofu/egg into the flour and coat.
13. dip the tofu/egg/flour back into the egg bowl and coat.
14. dip the tofu/egg/flour/egg into the breadcrumb/cheese bowl and coat.
15. repeat until you have a nice little plate of breaded tofu.
16. add each piece to the pan, cooking till each side is golden brown.
17. serve with whole wheat pasta and tomato sauce of your choice

* The calorie count may be a little less since you are only dipping the tofu in the egg, cheese, breadcrumbs and flour.*

Number of Servings: 4

Recipe submitted by SparkPeople user ELLA74.

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