Tofu Parmigiana
Tofu Parmigiana
Author: Eating Well
Recipe type: Dinner
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
- 3 teaspoons canola oil, divided
- 1 14-ounce package firm water-packed tofu, rinsed and crumbled
- 1½ teaspoons chili powder
- 1 teaspoon ground cumin
- ½ teaspoon salt, divided
- 1 small zucchini, diced
- ¾ cup frozen corn, thawed
- 4 scallions, sliced
- ½ cup shredded Monterey Jack cheese, low fat
- ½ cup prepared salsa, low sodium
- ¼ cup chopped fresh cilantro
Instructions
- 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.
- 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.
- 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
Serving size: makes 4 servings Calories: 262 Fat: 16g Saturated fat: 5g Carbohydrates: 15g Sodium: 597mg Fiber: 3g Protein: 16g Cholesterol: 13mg
