Photo by happyzhangbo

Chicken-Free Parmigiana

⁽¹⁾

This parmigiana is a nice way to enjoy Italian, marinara sauce and mushroom mixture, with the mozzarella cheese melted and fresh basil. Delicious.

30 minutes Prep: 15 minutes Cook: 15 minutes

189 calories per serving view nutrition facts

happyzhangbo

4 servings suggest servings

add your photo of this recipe!

Ingredients

1/4	cup	bread crumbs	dry
1	teaspoon	italian seasoning
14	ounces	tofu	1 package, extra firm water-packed, rinsed
1/4	teaspoon	garlic powder
1/4	teaspoon	salt
2	teaspoons	olive oil, extra-virgin
1	tablespoon	olive oil, extra-virgin
1	each	onion	small, chopped
8	ounces	mushrooms	white, thinly sliced
1/4	cup	parmesan, parmigiano-reggiano cheese, grated
3/4	cup	marinara sauce	prepared
1/2	cup	mozzarella cheese	low-fat, shredded
2	tablespoons	basil	freshly chopped

Directions

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 plate.

Add the remaining 1 tablespoon oil.

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.

Reviews

Delicious, if tofu can be cooked like this way, everyone will love tofu, we made the marinara sauce yesterday afternoon, and the sauce was thick and tasty, then later we made this tofu steak, they are excellent, it is a good way to get protien and enjoy beancurt.
2 months ago by happyzhangbo

Add your comment

Categories this recipe belongs to

Nutrition Facts

Serving Size 109g

Amount per Serving

Calories 189 57% of calories from fat

	% Daily Value*
Total Fat 12.0g	19%
Saturated Fat 3.0g	13%
Trans Fat 0.0g
Cholesterol 6mg	2%
Sodium 301mg	13%
Total Carbohydrate 10.0g	3%
Dietary Fiber 2.0g	9%
Sugars 2.0g
Protein 12.0g	24%

Vitamin A	5%		Vitamin C	5%
Calcium	45%		Iron	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How is this calculated?

Rate this Recipe

Not a member? You can still rate this recipe!

Review this Recipe

Note: You must be a member to submit a review. Please Sign in or Sign Up.

Back to breakfast oatmeal

Last Recipes Viewed

Recipe Bite

Liguria

by Mark R. Vogel

Liguria, a region of northwest Italy, is a 220 mile long, crescent-shaped area on the Mediterranean. Part of the Italian Riviera, it is bordered by...