Tofu Parmigiana Recipe

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Tofu Parmigiana
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Ingredients:

Directions:

  1. In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.
  2. 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.
  3. 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.
  4. 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.
  5. Bake at 400 degrees F (205 degrees C) for 20 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 202.07 Kcal (846 kJ)
Calories from fat 90.17 Kcal
% Daily Value*
Total Fat 10.02g 15%
Cholesterol 10.75mg 4%
Sodium 624.22mg 26%
Potassium 115.59mg 2%
Total Carbs 13.92g 5%
Sugars 2.05g 8%
Dietary Fiber 1.72g 7%
Protein 14.44g 29%
Vitamin C 1.3mg 2%
Iron 1.3mg 7%
Calcium 394.1mg 39%
Amount Per 100 g
Calories 280.22 Kcal (1173 kJ)
Calories from fat 125.04 Kcal
% Daily Value*
Total Fat 13.89g 15%
Cholesterol 14.91mg 4%
Sodium 865.62mg 26%
Potassium 160.29mg 2%
Total Carbs 19.3g 5%
Sugars 2.85g 8%
Dietary Fiber 2.39g 7%
Protein 20.02g 29%
Vitamin C 1.7mg 2%
Iron 1.8mg 7%
Calcium 546.5mg 39%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.5
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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