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Chicken-Free Parmigiana

Chicken-Free Parmigiana Chicken-Free Parmigiana

Delicious, if tofu can be cooked like this way, everyone will love it. We made the marinara sauce, it was thick and tasty, then we made this tofu steak with it, absolutely delicious and tasty! It is an enjoyable way to get protein from tofu!













Low Cholesterol, Trans-fat Free


¼ cup bread crumbs
1 teaspoon italian seasoning
14 ounces tofu
1 package, extra firm water-packed, rinsed
¼ teaspoon garlic powder
¼ teaspoon salt
2 teaspoons olive oil, extra-virgin
1 tablespoon olive oil, extra-virgin
1 small onions
8 ounces mushrooms
white, thinly sliced
¼ cup Parmesan cheese
¾ cup marinara sauce
½ cup mozzarella cheese
low-fat, shredded
2 tablespoons basil
freshly chopped


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.



* not incl. in nutrient facts

Add review




Best Chicken Parmigiana Recipe

Awesome!!! gonna try this recipe out next time.

over 12 years ago

Nutrition Facts

Serving Size 133g (4.7 oz)
Amount per Serving
Calories 20655% of calories from fat
 % Daily Value *
Total Fat 13g 19%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 6mg 2%
Sodium 414mg 17%
Total Carbohydrate 4g 4%
Dietary Fiber 2g 9%
Sugars g
Protein 25g
Vitamin A 7% Vitamin C 6%
Calcium 46% Iron 12%
* based on a 2,000 calorie diet How is this calculated?


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