http://www.care2.com/greenliving/lighter-tofu-mushroom-parmigiana.html
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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6 comments
add your comment »I'm making this right now - vegan altered of course ;) I only had silken tofu left unfortunately and it's much softer and it's breaking apart a fair bit, maybe that's what happened Jenny? it's delicious though, mushrooms are one of my favourite foods as well!
send green star
why is this inappropriate?
I made this last night & we all liked it a lot. The recipe is a keeper & will be used again.
Only advice is to not pat the tofu too dry so the breadcrumbs adhere better.
send green star
why is this inappropriate?
Jenny,
After you bread the tofu, put them in the frig for at least a 1/2 hr. When you go to cook them, make sure the pan and oil are hot. After you put them in the pan, move them just a bit to make sure they're not sticking, then don't move them, so they can brown and firm up.
No guarantees here, just going on what I learned working as a cook for many years. This sort of dish can tend to turn out messy, but most always ends up tasting good.
send green star
why is this inappropriate?
My tofu "steaks" fell apart when I flipped them and the breading stuck more to the pan than the tofu. Like always, my final result looked nothing like the picture, but it was soooo yummy! I definitely recommend it!
send green star
why is this inappropriate?
Looks and reads yummy - I'll be trying this soon, though with soy mozzarella due to my cow's milk allergy. I'm always on the lookout for interesting ways to get tofu into my diet, and this sounds promising! Thanks :-)
send green star
why is this inappropriate?
This looks tasty.
send green star
why is this inappropriate?
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