Tofu and Portobello Mushroom Parmigiana

May 10, 2023May 10, 20230 0
Tofu and Portobello Mushroom Parmigiana recipe for a healthy and satisfying meal
in Vegetarian/Easy

Prep

30 min

Cook

25 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup seasoned bread crumbs
1/2 cup grated Parmesan cheese , divided
4 teaspoons dried oregano , divided
salt and ground black pepper to taste
1 package firm tofu , cut into four 1/4-inch thick slices
4 portobello mushrooms , stems removed
1/4 cup olive oil , divided
1 can tomato sauce
2 cloves garlic , minced
1/2 teaspoon dried basil
6 ounces shredded mozzarella cheese

Nutrision Information

Servings Per Recipe
4
Calories
474
Sugar
7g
Fat
31g
Tofu and Portobello Mushroom Parmigiana is a healthy and satisfying meal that is perfect for vegetarians and meat-eaters alike. The dish is made with breaded and fried tofu slices, which are layered on top of roasted portobello mushrooms and covered with a flavorful tomato sauce and melted cheese topping. It's a perfect way to get your daily vegetable intake without sacrificing any of the flavor. This recipe is also perfect for meal prep, as it makes enough for several servings that can easily be reheated later in the week.

Instructions

1.Preheat oven to 400 degrees F (200 degrees C).
2.Combine bread crumbs, 1/4 cup Parmesan cheese, 2 teaspoons oregano, salt, and black pepper in a shallow dish.
3.Press tofu slices into bread crumb mixture until coated on both sides.
4.Heat 1/4 cup olive oil in a large skillet over medium heat.
5.Fry the portobello mushrooms in the skillet until browned, about 3 minutes per side.
6.Transfer mushrooms to a baking dish, gill-side up.
7.Add garlic, tomato sauce, basil, and 2 teaspoons oregano to the same skillet.
8.Simmer for 5 minutes, stirring occasionally.
9.Pour tomato sauce over mushrooms.
10.Top mushrooms with breaded tofu slices.
11.Drizzle remaining olive oil over tofu slices.
12.Sprinkle with remaining Parmesan cheese and mozzarella cheese.
13.Bake in preheated oven until cheese is melted and bubbly, about 25 minutes.

PROS

Tofu is an excellent source of protein and low in fat, making it a great alternative to meat.
Portobello mushrooms are a great source of antioxidants and dietary fiber.

This dish is vegetarian, gluten-free, and low-carb.

CONS

Some people may not enjoy the texture of tofu, and may find the dish to be too bland if not seasoned properly.

The dish may require a longer preparation time than other meals.

HEALTH & BENEFITS

Tofu and portobello mushrooms are both excellent sources of nutrients. Tofu is high in protein and low in fat, and can help lower cholesterol and reduce the risk of heart disease. Portobello mushrooms are a great source of antioxidants and dietary fiber, which can support digestive health and boost the immune system.

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