Tofu Parmigiana
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.
Ingredients
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1/4 cup plain dry breadcrumbs
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1 teaspoon Italian seasoning
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1 14-ounce package firm or extra-firm water-packed tofu, rinsed
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1/4 teaspoon garlic powder
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1/4 teaspoon salt
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2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
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1 small onion, chopped
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8 ounces white mushrooms, thinly sliced
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1/4 cup grated Parmesan cheese
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3/4 cup prepared marinara sauce, preferably low-sodium
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1/2 cup shredded part-skim mozzarella cheese
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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 information
Calories 262, Total Fat 16 g, Saturated Fat 5 g, Monounsaturated Fat 7 g, Cholesterol 13 mg, Sodium 597 mg, Carbohydrate 15 g, Fiber 3 g, Protein 16 g, Potassium 443 mg. Daily Values: Calcium 40%. Exchanges: Starch 0.5,Vegetable 1,Medium-Fat Meat 1.5,Fat 2.
Percent Daily Values are based on a 2,000 calorie diet
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