Healthy Recipe: Tofu Parmigiana

Yield: 4 servings

Servings: 4

Prep Time: 30 minutes

Total Time: 30 minutes

Recipe 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 marinara sauce. This Italian classic will please even those who are tofu-phobic.

Recipe Ingredients:

1. 1/4 cup plain dry breadcrumbs
2. 1 teaspoon Italian seasoning
3. 1 14-ounce package firm or extra-firm water-packed tofu, rinsed
4. 1/4 teaspoon garlic powder
5. 1/4 teaspoon salt
6. 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
7. 1 small onion, chopped
8. 8 ounces white mushrooms, thinly sliced
9. 1/4 cup grated Parmesan cheese
10. 3/4 cup prepared marinara sauce, preferably low-sodium
11. 1/2 cup shredded part-skim mozzarella cheese
12. 2 tablespoons chopped fresh basil

Recipe Steps:

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.

Recipe Nutrition:

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; 444 mg potassium

Nutrition Bonus: Calcium (40% daily value), Selenium (15% dv).

1 Carbohydrate Servings

Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium fat meat, 2 fat