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Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 portions tofu parmesanJump to Nutrition Facts
Cook Time:30 minsTotal Time:30 minsServings:4Yield:4 portions tofu parmesan
Cook Time:30 mins
Cook Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Yield:4 portions tofu parmesan
Yield:
4 portions tofu parmesan
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients¼cupplain dry breadcrumbs1teaspoonItalian seasoning1 14-ounce package firm or extra-firm water-packed tofu, rinsed¼teaspoongarlic powder¼teaspoonsalt2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided1small onion, chopped8ounceswhite mushrooms, thinly sliced¼cupgrated Parmesan cheese¾cupprepared marinara sauce, preferably low-sodium½cupshredded part-skim mozzarella cheese2tablespoonschopped fresh basil
Cook Mode(Keep screen awake)
Ingredients
¼cupplain dry breadcrumbs
1teaspoonItalian seasoning
1 14-ounce package firm or extra-firm water-packed tofu, rinsed
¼teaspoongarlic powder
¼teaspoonsalt
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1small onion, chopped
8ounceswhite mushrooms, thinly sliced
¼cupgrated Parmesan cheese
¾cupprepared marinara sauce, preferably low-sodium
½cupshredded part-skim mozzarella cheese
2tablespoonschopped fresh basil
DirectionsCombine 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.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.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.Originally appeared: EatingWell Magazine, March/April 2008
Directions
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.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.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.
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.
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.
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.
Originally appeared: EatingWell Magazine, March/April 2008
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Nutrition Facts(per serving)261Calories16gFat15gCarbs16gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
