Tofu Parmesan Subs

Very Healthy
Health score
61%
Tofu Parmesan Subs
35 min.
4
786kcal

Suggestions

Ingredients

  • cups baby spinach 
  • 0.5 cup breadcrumbs 
  • 14 ounce canned tomatoes crushed canned
  • large eggs 
  •  basil leaves fresh
  • clove garlic smashed
  • loaf bread whole-wheat split italian cut into 4 pieces and in half
  • 0.5 teaspoon penzey's southwest seasoning dried italian
  • servings kosher salt and pepper freshly ground
  • 2.5 tablespoons olive oil extra-virgin plus more for drizzling
  • 0.3 cup parmesan cheese grated
  • 0.3 cup part-skim mozzarella cheese shredded
  • 12 ounce spicy tofu firm drained sliced into 8 pieces

Equipment

  • bowl
  • frying pan
  • sauce pan
  • broiler
  • broiler pan

Directions

  1. Preheat the broiler.
  2. Combine the tomatoes, garlic, basil and 1 cup water in a saucepan over medium-high heat. Season with salt and pepper and simmer until slightly thickened, about 15 minutes.
  3. Toss the breadcrumbs, 2 tablespoons parmesan and the Italian seasoning on a plate; season with salt and pepper. Beat the egg in a shallow bowl. Dip the tofu in the egg, then in the crumbs, turning to coat.
  4. Heat 2 tablespoons olive oil in a nonstick skillet over medium heat.
  5. Add the tofu and cook until crisp, 3 to 4 minutes per side.
  6. Place the bread cut-side up on a broiler pan; spread the bottom halves with sauce, then top with tofu, more sauce, the mozzarella and remaining parmesan. Broil until the cheese melts and the bread is toasted, about 2 minutes.
  7. Meanwhile, heat the remaining 1/2 tablespoon olive oil in the empty skillet over medium-high heat.
  8. Add the spinach, season with salt and pepper and let wilt, about 1 minute.
  9. Place on top of the cheese and cover with the bread tops.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories786kcal
Protein18.46%
Fat29.48%
Carbs52.06%

Properties

Glycemic Index
62.17
Glycemic Load
45.96
Inflammation Score
-10
Nutrition Score
46.400869473167%

Flavonoids

Apigenin
0.01mg
Luteolin
0.45mg
Kaempferol
3.83mg
Myricetin
0.22mg
Quercetin
2.4mg

Nutrients percent of daily need

Calories:786.17kcal
39.31%
Fat:26.08g
40.12%
Saturated Fat:5.45g
34.08%
Carbohydrates:103.59g
34.53%
Net Carbohydrates:92.17g
33.51%
Sugar:15.6g
17.34%
Cholesterol:58.23mg
19.41%
Sodium:1485.8mg
64.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.74g
73.48%
Vitamin K:314.73µg
299.74%
Manganese:2.92mg
145.81%
Vitamin A:6062.7IU
121.25%
Selenium:61.44µg
87.77%
Folate:296.41µg
74.1%
Vitamin B1:0.96mg
64.08%
Iron:11.16mg
62.01%
Vitamin B3:12.09mg
60.46%
Calcium:579.03mg
57.9%
Fiber:11.43g
45.71%
Vitamin B2:0.76mg
44.57%
Phosphorus:414.69mg
41.47%
Magnesium:150.16mg
37.54%
Vitamin C:26.71mg
32.38%
Vitamin E:4.29mg
28.59%
Copper:0.57mg
28.34%
Potassium:938.79mg
26.82%
Vitamin B6:0.52mg
25.85%
Zinc:3.29mg
21.92%
Vitamin B5:2.02mg
20.16%
Vitamin B12:0.33µg
5.47%
Vitamin D:0.31µg
2.08%