Tofu Parmesan

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 323.2
  • Total Fat: 20.4 g
  • Cholesterol: 315.8 mg
  • Sodium: 711.8 mg
  • Total Carbs: 15.4 g
  • Dietary Fiber: 2.9 g
  • Protein: 21.8 g

View full nutritional breakdown of Tofu Parmesan calories by ingredient
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Have it solo or with pasta. Adjust seasonings to your taste. Have it solo or with pasta. Adjust seasonings to your taste.
Number of Servings: 4


    1 box tofu, silken, extra firm (substitute lite version, if desired)
    1 egg, beaten
    2 slices crispbread, crushed (may substitute breadcrumbs)
    5 leaves of dried basil, crushed
    1 tsp dried oregano, crushed
    1 tsp dried parsely, crushed
    2 tsp onion powder
    2 tsp garlic powder
    dash salt
    dash black pepper
    5 tbsp grated parmesan cheese
    2 tbsp olive oil
    1 cup tomato sauce


Freeze tofu over night. Allow to defrost in fridge.
Cut block into four slices. Pat tofu dry.
Combine crushed crispbread, half of the herbs and powders, salt, pepper, and 1 tbsp parmesan and mix.
Grease 8x8 baking dish with oil.
Heat remaining oil in non-stick skillet.
Dip slices of tofu in egg. Coat each slice with seasoned crumb mixture.
Place slices in heated skillet.
Cook until first side is crisp. Turn and repeat on second side.
Combine tomato sauce, remaining herbs and powders.
Pour half of the sauce in 8x8 pan. Place cooked tofu in a single layer in pan.
Pour remaining sauce over tofu. Sprinkle remaining cheese. Place in a 400 degree oven for 20 minutes.

Number of Servings: 4

Recipe submitted by SparkPeople user STEPHANIEH.

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Member Ratings For This Recipe

  • Very Good
    1 of 1 people found this review helpful
    Great vegetarian meal! You can add more fibre by using ground flax seeds instead of crushed crispbread to coat the tofu. Or, use red square powerflax cereal ( which adds all kinds of fabulous nutrients, including iron and fibre! - 9/3/08

    Was this review helpful?   yes  No
  • Yum! This was really good and easy to make. I love how crispy the tofu comes out of the oven. I will definitely make this again. Perhaps may even make these and try tossing them into a soup? - 6/12/11

    Was this review helpful?   yes  No

  • 0 of 2 people found this review helpful
    This wouldn't appeal to me, but the idea is good. - 8/29/08

    Was this review helpful?   yes  No
  • Good Italian Tofu recipe - 6/6/07

    Was this review helpful?   yes  No
  • Very good. Two suggestions: 1. do not microwave to reheat, and 2. don't cut the tofu too thin. - 3/26/07

    Was this review helpful?   yes  No
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