Dinner

Tofu Parmigiana

Golden breaded tofu turns crisp at the edges and stays tender inside, then bakes under a blanket of savory marinara, melted mozzarella, and Parmesan until the cheese bubbles and the basil scents the whole dish.

Recipe and photo by EatingWell, shared here with credit. View the Original

Tofu Parmigiana
Total
31 min
Prep
15 min
Cook
16 min
Serves
4

Nutrition per Serving

Calories
261
Protein
16g
Carbs
15g
Fat
16g
Fiber
3g
Sugar
6g
Sodium
611mg

Ingredients

  • 1/4 cup plain dry breadcrumbs
  • 1 tsp Italian seasoning
  • 1 14-ounce package firm or extra-firm water-packed tofu, rinsed
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 2 tsp plus 1 tablespoon extra-virgin olive oil, divided
  • 1 small onion, chopped
  • 8 oz 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 tbsp chopped fresh basil

Instructions

  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.