A New Spin on an Italian Classic

By Lauren Kennedy, Sargent Choice Nutrition Center Dietetic Intern

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Boston University’s Registered Dietitian Laura Judd cooked up Tofu Parmingiana during her “Healthy Cooking on a Budget” class last week. This dish is a perfect starter if you’ve never tried tofu before because it incorporates familiar ingredients, flavors and cooking methods. Master this method and you can use it for chicken or eggplant parmesan. We found a package of tofu for a mere $1.79- you can’t even find a cup of coffee that cheap anymore! Preparation from start to finish only takes about 20 or 30 minutes, depending on your experience and skill level. Breading the tofu was the most labor intensive part and it can get messy (which is part of the fun!). Leftovers? Make a Tofu Parm sandwich for lunch the next day. Pack a side salad and a fruit to round out your meal.

TOFU PARMINGIANA

Makes 4 servings

INGREDIENTS
14 oz package extra firm tofu
½ cup whole wheat flour
1 cup whole wheat bread crumbs
1 tbsp Italian Seasoning Mix (dried basil, oregano, thyme)
½ tsp garlic powder
¼ tsp salt
2 Tbsp grated parmesan cheese
2 eggs, lightly beaten
½-3/4 cup prepared marinara sauce
½ cup part-skim mozzarella cheese
2 Tbsp olive oil

DIRECTIONS

  1. Drain the tofu and press to get out excess water. Slice tofu in ¼-1/2 inch thick slices widthwise. You should end up with 8-10 slices
  2. Measure flour onto a plate big enough to fit a tofu slice. Beat egg in a swallow dish. Mix all breadcrumbs, spices, salt, and parmesan cheese in another dish.
  3. Take one tofu slice and dip it into the flour. Coat tofu on all sides with flour. Next dip into the egg mixture. Finish with coating in the breadcrumbs, again on all sides. Repeat with remaining tofu.
  4. Heat oil in a large skillet over medium heat until hot. If your pan isn’t large enough for all slices, use only ½ the oil the first round. Gently place tofu slices into pan and cook undisturbed for 2 minutes.
  5. Flip and cook for 2 minutes more.
  6. Preheat oven to 400F. Place tofu slices on a cookie sheet or in a swallow baking dish, top each with a spoonful of marinara sauce and shredded cheese. Bake for 5-10 minutes or until cheese is melted. (Make-ahead tip: prepare through step 5, refrigerate. Then add about 5-10 minutes to baking time to heat through).

One Comment

nando eriawan posted on April 17, 2012 at 12:03 pm

it can increase my apetite. tofu is one of the many healthy ingredients or foods. I like to make them into soup in order to become more healthy.
ideal protein diet

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