Tofu Parmigiana - 15g Carbs, 3g Fiber
From: Eating Well - March/April 2008
Instead of having a greasy, battered coating, the tofu "steaks" 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.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Healthy weight | High calcium
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
1/4 cup plain dry breadcrumbs
1 tsp Italian seasoning
1 14oz pkg 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 marinara sauce, preferably low-sodium
1/2 cup shredded part-skim mozzarella cheese
2 Tbsp 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.
Servings: 4
Nutrition per Serving:
262 Calories, 16g Fat, 5g Sat, 7g Mono, 13mg Cholesterol, 16g Protein,
15g Carbs, 3g Fiber, 597mg Sodium, 443mg Potassium
Nutrition Bonus: Calcium (40% daily value), Selenium (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium fat meat, 2 fat
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