Photo: Sherman Kwan
Tofu Parmigiana Recipe
12 ingredients
4-6 servings
openrecipes
Recipes, cooking techniques, and news, updated daily. Chow.com - devoted to the pleasure of food and drink.
Estimated Nutrition (whole recipe, rough)
585
Calories
35g
Protein
39g
Fat
28g
Carbs
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Wheat Bread | 1 slice (30g) white | 79 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1/2 cup seasoned whole wheat bread crumbs
- 5 tablespoons low fat Parmesan cheese
- 2 teaspoons dried basil, divided
- sea salt to taste
- ground black pepper to taste
- 1 (12 ounce) package extra firm tofu
- 3 egg whites
- 2 tablespoons extra virgin olive oil
- 1 (8 ounce) can tomato sauce (or your own homemade sauce!)
- 1/2 teaspoon dried oregano
- 2 cloves garlic, minced
- 5 ounces shredded low fat mozzarella cheese
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By chow ·
Recipe sourced from
openrecipes