Tofu Parmigiana

May 10, 2023May 10, 20230 14
Tasty Tofu Parmigiana recipe for a quick meal
in Main

Prep

10 min

Cook

25 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

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

Nutrision Information

Servings Per Recipe
4
Calories
359
Sugar
8g
Fat
20g
Tofu Parmigiana is a delicious and healthy twist on the classic Italian dish. It features slices of firm tofu breaded and fried until crispy, then topped with tomato sauce and melted mozzarella cheese. This recipe is a great option for vegetarians or those looking to add more plant-based protein to their diet. The dish is easy to customize with different sauces or spices to suit your taste. Serve it with pasta, a salad, or garlic bread for a delicious and filling meal.

Instructions

1.Preheat oven to 375 degrees F.
2.Mix together bread crumbs, 4 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and pepper in a bowl.
3.Slice tofu into desired thickness.
4.Dip tofu slices in breadcrumb mixture, turning to coat evenly.
5.Heat olive oil in a skillet and cook tofu over medium heat until golden brown.
6.Combine tomato sauce, basil, garlic, and 1 teaspoon oregano in a separate bowl.
7.Place cooked tofu in a baking dish and top with tomato sauce mixture and shredded mozzarella cheese.
8.Bake for 20 minutes or until cheese is melted and bubbly.

PROS

This recipe is a flavorful and healthy alternative to traditional eggplant parmesan.

Tofu is a low-fat, high-protein food that is packed with important nutrients.

It is also a great source of iron, calcium, and minerals, making it a valuable addition to any diet.

This dish is vegetarian and can be made vegan by using dairy-free cheese.

It is a quick and easy meal that can be prepared ahead of time and baked when ready.

CONS

Tofu can be an acquired taste if not prepared properly.

It may also not be suitable for those with soy allergies or sensitivities.

This dish is high in sodium due to the use of canned tomato sauce and Parmesan cheese.

It should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

Tofu is a versatile food that offers a variety of health benefits.
It is a great source of plant-based protein and is low in saturated fat and cholesterol.
It also contains phytoestrogens, which have been linked to reducing the risk of certain cancers and improving heart health.

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