Tofu Parmigiana

Created by EatingWell Read more EatingWell

The tofu “steaks” in our revamped Parmigiana are breaded and sautéed in minimal oil, then topped with part-skim mozzarella, fresh basil, and your favorite marinara. This Italian classic will please even tofu-phobes.

Makes 4 servings
Active time: 30 minutes
Total time: 30 minutes

Ingredients

• 1/4 cup dry whole-wheat breadcrumbs (see Note)
• 1 teaspoon Italian seasoning
• 1 14-ounce package firm or extra-firm water-packed tofu, rinsed
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 2 teaspoons plus 1 tablespoon extra virgin olive oil, divided
• 1 small organic onion, chopped
• 8 ounces organic white mushrooms, thinly sliced
• 1/4 cup grated organic Parmesan cheese
• 3/4 cup prepared organic marinara sauce, preferably low-sodium
• 1/2 cup shredded organic part-skim mozzarella cheese
• 2 tablespoons chopped fresh basil

Directions

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.

Nutrition Facts

Servings: 4, Amount Per Serving: 262 Calories; 16 g Fat; 5 g Sat; 7 g Mono; 13 mg Cholesterol; 15 g Carbohydrates; 16 g Protein; 3 g Fiber; 597 mg Sodium; 443 mg Potassium

Note:

To make your own breadcrumbs: Trim crusts from whole-wheat sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes.