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Lighter Tofu Mushroom Parmigiana

Lighter Tofu Mushroom Parmigiana

Instead of having a greasy, battered coating, the tofu “cutlets” in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil then topped with part-skim mozzarella, fresh basil and your favorite marinara sauce. This Italian classic will please even those who are tofu-phobic.

INGREDIENTS
1/4 cup plain dry breadcrumbs
1 teaspoon mixed dry herbs
1 14-ounce package firm or extra-firm water-packed tofu, rinsed
1/4 teaspoon salt
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 small onion, chopped
8 ounces white mushrooms, thinly sliced
1/4 cup grated Parmesan cheese
3/4 cup prepared marinara sauce
1/2 cup shredded part-skim mozzarella
2 tablespoons chopped fresh basil

1. 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.

2. 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 bowl.

3. Add the remaining 1 tablespoon oil to the pan. 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.

Recipe nutrition per serving (recipe yields four servings): 262 calories; 16 g fat (5 g saturated fat, 7g mono unsaturated fat); 13 mg cholesterol; 15 g carbohydrates; 16 g protein; 3 g fiber; 597 mg sodium; 443 mg potassium. 1 carbohydrate serving.

Nutrition bonus: Calcium (40% daily value), Selenium (15% dv).

Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium fat meat, 2 fat.

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17 comments

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2:37PM PST on Jan 22, 2014

Thanks for sharing

3:22AM PST on Jan 26, 2013

Thanks for the recipe

6:32PM PST on Nov 25, 2012

Thanks for the recipe.

2:34AM PDT on Oct 19, 2012

Thank you for sharing

2:12AM PDT on Apr 7, 2012

Thanks for the article.

10:16AM PDT on Mar 15, 2012

yum

4:11PM PST on Jan 24, 2012

Must try this!

12:07PM PST on Jan 16, 2012

I'm so hungry right now... And I ate less than an hour ago...

12:08AM PDT on Oct 7, 2011

Wow! Yummy recipe, sounds delicious and mouth-watering. Love it. Thanks.

8:02AM PST on Mar 2, 2010

Sounds soooo great, as a vegan version though....

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