Thursday, March 7, 2013

Tofu Parmesan

I love a great Italian meal, but most are focused on carbs and more carbs, which can lead to overeating and feeling groggy after the meal. Did you know a serving of cooked pasta is about 1 cup (the size of a tennis ball)? Pasta tends to be hard to control portions so measuring it will help keep you on track. 1 cup= ~190 calories.

To make a satisfying (and filling) meal, pair your carbohydrate with a good source of protein and vegetables!  In this case, tofu/cheese and a fresh side salad! This way you can keep your pasta portion and calories in check and leave the table satisfied!

Try switching from white pasta to whole wheat pasta for extra fiber (makes you feel full and better for blood sugar). Not a fan? Try Dreamfields pasta, a semolina pasta with additional fiber added! It takes just like white pasta, but packs way more nutrition. You can find it in your local grocery store!

This recipe might be my favorite tofu recipe yet. It is crispy, savory, and filling...and almost tastes like chicken! This recipe is great if you are entertaining and will have vegetarians in the crowd… they will be asking for the recipe and taking seconds before you know it.

Tofu Parmesan
Serves 4

2 Tbsp olive oil
12 oz extra firm tofu, drained
¾ cup breadcrumbs
1 Tbsp Italian seasoning
1 egg, beaten
2 cups low sodium marinara sauce
1/2 cup part-skim mozzarella
¼ cup Parmesan cheese
½ pound whole wheat fettuccine

1) Drain the tofu by placing it between paper towels and placing a heavy object (such as a frying pan) on the top. Let sit for about 5 minutes.
2) Cut the tofu into 8 thin slices
3) Mix the breadcrumbs and herbs together on a plate.
4) Dip the tofu in egg and dredge in the breadcrumbs.
5) Heat oil in a large frying pan over medium heat. Preheat the oven to 350.
6) Place tofu in frying pan and let cook for ~5 minutes per side or until golden brown.
7) Place sliced tofu on greased casserole dish. Spoon 1-2 Tbsp of marinara sauce on each slice of tofu. Top with 2 Tbsp mozzarella and a sprinkle of Parmesan cheese and bake for 10 minutes.
8) Meanwhile, cook the pasta as directed.
9) Place pasta on a plate, top with tofu and serve with additional marinara sauce.

Nutrition Facts: 1 cup pasta, 2 slices tofu plus marinara sauce
600 calories, 33 g protein, 65 g carbohydrates, 25 g fat (8 g saturated), 500 mg sodium

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