Crispy Oven-Fried Tofu Parmesan
Servings:4Serving Size:2 slices
Ingredients:
- 14 ounces extra-firm tofu
- Nonstick cooking spray
- 2/3 cup panko breadcrumbs
- 3 tablespoons parmesan cheese
- 1 1/2 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1 egg
Directions:
- Wash hands with warm water and soap, scrubbing for at least 20 seconds.
- Layer a few clean dish towels on a work surface. Cut the tofu into 8 slices that are about 1/2-inch thick. Lay the tofu on the towels in a single layer. Cover with another one or two towels to absorb the moisture. Place a baking sheet on top and then add something heavy to press (canned foods or jars will work). Press tofu for 1 hour.
- Preheat oven to 425 degrees F. Spray a baking sheet with nonstick cooking spray and set aside.
- In a plate or shallow dish, stir together the panko, parmesan cheese, Italian seasoning, and garlic powder. In a separate shallow dish, crack the egg and whisk.
- Dip each slice of the tofu into the egg. Then coat on all sides with the panko.
- Place tofu slices on the baking sheet. Spray the top of the tofu with cooking spray.
- Bake until crispy and beginning to brown, about 30 minutes. Flip about halfway through the cooking time.
- Refrigerate leftovers within 2 hours.
Source: Brooke Jenkins, Extension Specialist, Kentucky Nutrition Education Program
Tips
What can you do with crispy oven fried tofu parmesan?
- Serve alongside your favorite pasta and marinara.
- Try it in an Italian sub or wrap.
- Serve it with some marinara on the side. Add steamed broccoli and mashed potatoes to round out the meal.
- Top off some stir-fried vegetables.
- Pair it with a pasta salad or a garden salad.
Nutrition facts per serving: 180 calories; 7g total fat; 1.5g saturated fat; 0g trans fat; 50mg cholesterol; 125mg sodium; 15g total carbohydrate; 0g dietary fiber; 1g total sugar; 0g added sugar; 14g protein; 6% DV vitamin D; 10% DV calcium; 10% DV iron; 0% DV potassium