parmesan tofu mushrooms
Ingredients:
  • (1/4 cup) plain dry breadcrumbs
  • (1 tsp.) Italian seasoning
  • (14 oz. package) firm or extra-firm water-packed
    tofu, rinsed
  • (1/4 tsp.) garlic powder
  • (1/4 tsp.) salt
  • (2 tsp.) plus 1 Tbsp.) extra-virgin olive oil, divided
  • (1 small) onion, chopped
  • (8 oz.) white mushrooms, thinly sliced
  • (1/4 cup) grated Parmesan cheese
  • (3/4 cup) prepared low-sodium marinara sauce
  • (1/2 cup) shredded part-skim mozzarella cheese
  • (2 Tbsp.) fresh basil, chopped
Servings

4

Dinner

Parmesan Tofu w/Mushrooms

Crispy breaded tofu steaks topped with Parmesan cheese, hearty mushrooms, marinara sauce and more cheese.

Preparation Time

About 15 minutes

Cook Time

About 15 minutes

    Instructions

  1. 1Cut tofu into 4 steaks. Season both sides with garlic powder and salt, set aside.
  2. 2Place a large nonstick skillet over medium heat. Add 2 tsp. oil. When hot, add onion and cook 3 minutes. Stir in mushrooms and cook another 4 minutes.
  3. 3Pour into a dish and return pan to medium heat. Add 1 Tbsp. oil. In a shallow dish, combine breadcrumbs and Italian seasoning. Coat both sides of tofu with
    breadcrumbs.
  4. 4Cook tofu 3 minutes, flip, top with Parmesan, mushrooms, marinara and mozzarella. Cover and cook another 3 minutes. Serve with basil on top.

Nutritional Information

Serving Size: 1/4 of dish



Amount Per Serving:

  • Calories 262
  • Total Fat 16 g
  • Total Carbohydrate 15 g
  • Protein 16 g
  • Cholesterol 13 mg
  • Sodium 597 mg
  • Fiber 3 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Miscellaneous

Recipe Ethnicity: Italian

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.