Tofu Parmigiana

Ingredients and Weight:

• Extra firm tofu: 1 lb (453g)
• Tomato sauce (store-bought or homemade): 2 cups (480ml)
• Mozzarella cheese, shredded: 1 cup (120g)
• Parmesan cheese, grated: 1/2 cup (60g)
• Olive oil: 2 tbsp (30ml)
• Italian seasoning: 1 tbsp (15ml)
• Garlic powder: 1 tsp (5g)
• Salt to taste
• Pepper to taste

Preparation Time:

• 15-20 minutes

Cooking Time:

• 20-25 minutes

Difficulty Level:

• 2 (Easy)

Preparation Method Steps:

1. Preheat oven to 375°F (190°C).
2. Drain and press tofu to remove excess moisture.
3. Cut tofu into 1-inch thick slices.
4. Season tofu slices with salt, pepper, and Italian seasoning.
5. Heat olive oil in a large skillet over medium heat.
6. Pan-fry tofu slices for 3-4 minutes per side, or until golden brown and crispy.
7. Spread a thin layer of tomato sauce in the bottom of a 9x13 baking dish.
8. Arrange tofu slices over the tomato sauce.
9. Top tofu with remaining tomato sauce.
10. Sprinkle mozzarella and Parmesan cheese over the sauce.
11. Bake in the preheated oven for 20-25 minutes, or until cheese is melted and bubbly.
12. Remove from oven and let cool slightly before serving.

Nutritional Information:

Per serving (1/8 of recipe):

• Calories: 250
• Fat: 10g
• Protein: 20g
• Carbohydrates: 20g
• Fiber: 5g
• Sodium: 500mg

Dish Characteristics:

• Savory and flavorful
• Crispy tofu with a creamy, melted cheese topping
• Hearty and satisfying
• Adaptable to individual dietary preferences (e.g., gluten-free, vegetarian)

User Comments:

• "This dish was absolutely delicious! The tofu was perfectly crispy, and the combination of cheeses and sauce was divine."
• "I love that this is a lighter version of traditional Parmesan. It's a great way to enjoy Italian flavors without feeling overly full."
• "I'm not usually a fan of tofu, but this dish converted me. The flavor and texture were on point!"

Special Precautions and Tips:

• If tofu is not available in your area, you can use halloumi cheese as a substitute.
• Add a layer of roasted vegetables, such as zucchini, eggplant, or bell peppers, for extra flavor and nutrition.
• Serve with a side of crusty bread to soak up all the delicious sauce.