Healthy Recipes - Skillet Tofu Parmigiana

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Skillet Tofu Parmigiana

EW (Test Kitchen)

Even the tofu timid will be won over with this Italian-restaurant-style preparation. Serve with whole-wheat spaghetti and wilted spinach.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Calcium, High Potassium, Low Cholesterol, Low Carb, Low Calorie

Ingredients:

Skillet Tofu Parmigiana
1/4 cup plain dry breadcrumbs
1 teaspoon Italian seasoning
1 14-ounce package firm or extra-firm water-packed tofu , rinsed
1/4 teaspoon garlic powder
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

Steps:

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.

Nutrition: (Per serving)

Calories - 255
Carbohydrates - 15
Fat - 15
Saturated Fat - 4
Monounsaturated Fat - 7
Protein - 16
Cholesterol - 13
Dietary Fiber - 2
Potassium - 584
Sodium - 584
Nutrition Bonus - Calcium (40 daily value), Selenium (15 dv).

Related Links:

• More Healthy Mediterranean Recipes and Menus
• Sauteed Spinach with Pine Nuts & Golden Raisins

EatingWell

This news arrived on: 05/27/2008

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