How to Make Tofu Parmigiana - A Step-by-Step Guide

Who says comfort food has to be unhealthy? Tofu Parmigiana is a delicious, nutritious twist on the classic Italian dish that will leave you feeling satisfied and guilt-free. This vegetarian version of the traditional chicken or eggplant Parmigiana is sure to become a staple in your household, packed with protein and full of flavor.

With its crispy, golden exterior and layers of rich marinara sauce and melted cheese, Tofu Parmigiana is the perfect way to indulge without sacrificing you...

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Ingredients

  • ½ cup seasoned bread crumbs
  • 5 tablespoons grated Parmesan cheese
  • 2 teaspoons dried oregano, divided
  • salt to taste
  • ground black pepper to taste
  • 1 (12 ounce) package firm tofu
  • 2 tablespoons olive oil
  • 1 (8 ounce) can tomato sauce
  • ½ teaspoon dried basil
  • 1 clove garlic, minced
  • 4 ounces shredded mozzarella cheese

Information

  • Prep Time: 25 mins
  • Cook Time: 20 mins
  • Total Time: 45 mins
  • Servings: 4
  • Yield: 4 servings

  • In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.
  • Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.
  • Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.
  • Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.
  • Bake at 400 degrees F (205 degrees C) for 20 minutes.
  • Nutrition

    357 cal.

    • Total Fat: 22g
    • Saturated Fat: 6g
    • Cholesterol: 24mg
    • Sodium: 841mg
    • Total Carbohydrate: 19g
    • Dietary Fiber: 4g
    • Total Sugars: 4g
    • Protein: 26g
    • Vitamin C: 5mg
    • Calcium: 924mg
    • Iron: 4mg
    • Potassium: 475mg