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Tofu Parmigiana

Tofu Parmigiana
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WebMD Recipe from

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.

Prep: 30 minutes | Total Time: 30 minutes
  • 1/4 cup
    plain dry breadcrumbs
  • 1 teaspoon
    Italian seasoning
  • 1 14-ounce package
    firm or extra-firm water-packed tofu, rinsed
  • 1/4 teaspoon
    garlic powder
  • 1/4 teaspoon
  • 2 teaspoons plus 1 tablespoon
    extra-virgin olive oil, divided
  • small onion, chopped
  • 8 ounces
    white mushrooms, thinly sliced
  • 1/4 cup
    grated Parmesan cheese
  • 3/4 cup
    prepared marinara sauce, preferably low-sodium
  • 1/2 cup
    shredded part-skim mozzarella cheese
  • 2 tablespoons
    chopped fresh basil
  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.
Nutritional Information

Makes: 4 servings
  • Calories262
  • Fat16 g
    • Saturated fat5 g
  • Cholesterol13 mg
  • Carbohydrates15 g
    • Dietary fiber3 g
  • Protein16 g
  • Sodium597 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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