Tofu Parmigiana

Popular
Health score
11%
Tofu Parmigiana
45 min.
4
320kcal

Suggestions

Ingredients

  • ounce tomato sauce canned
  • 0.5 teaspoon basil dried
  • clove garlic minced
  • servings ground pepper black to taste
  • tablespoons olive oil 
  • teaspoons oregano dried divided
  • tablespoons parmesan cheese grated
  • servings salt to taste
  • 0.5 cup seasoned bread crumbs 
  • ounces mozzarella cheese shredded
  • 12 ounce spicy tofu firm

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.
  2. Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.
  3. Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side.
  4. Drizzle with a bit more olive oil, turn, and brown on the other side.
  5. Combine tomato sauce, basil, garlic, and remaining oregano.
  6. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.
  7. Bake at 400 degrees F (205 degrees C) for 20 minutes.

Nutrition Facts

Calories320kcal
Protein23.04%
Fat55.14%
Carbs21.82%

Properties

Glycemic Index
38.5
Glycemic Load
1.43
Inflammation Score
-8
Nutrition Score
11.197826206684%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:320.05kcal
16%
Fat:19.88g
30.58%
Saturated Fat:6.34g
39.63%
Carbohydrates:17.7g
5.9%
Net Carbohydrates:14.92g
5.42%
Sugar:3.48g
3.87%
Cholesterol:27.98mg
9.33%
Sodium:954.1mg
41.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.68g
37.36%
Calcium:360.72mg
36.07%
Vitamin K:22µg
20.95%
Phosphorus:184.97mg
18.5%
Iron:3mg
16.66%
Selenium:11.21µg
16.02%
Manganese:0.31mg
15.5%
Vitamin E:2.15mg
14.31%
Vitamin B12:0.78µg
13.05%
Vitamin B2:0.21mg
12.28%
Vitamin B1:0.17mg
11.43%
Fiber:2.78g
11.12%
Vitamin A:538.72IU
10.77%
Zinc:1.48mg
9.89%
Vitamin B3:1.58mg
7.9%
Potassium:256.43mg
7.33%
Folate:28.11µg
7.03%
Magnesium:27.21mg
6.8%
Copper:0.12mg
6%
Vitamin B6:0.12mg
5.92%
Vitamin C:4.63mg
5.61%
Vitamin B5:0.35mg
3.45%
Source:Allrecipes