This healthy and surprisingly good vegetarian take on the traditional Italian chicken parmesan recipe will turn you into a tofu fan. Tofu cutlets are so adaptable to whatever cuisine you prepare; simply change up the marinating seasoning and marinate for about 30 minutes or longer for a more intense flavor. I like to prepare them as parmesan tofu cutlets covered with marinara sauce and sprinkled with shaved parmesan cheese and red hot pepper seeds. Add a side salad, and voila! – you have a delicious, nutritious dinner. Need a primer for cooking with tofu? Follow our tips and tricks for mastering this versatile protein.
Adapted from Prevention’s Quick and Healthy Low-Fat Cooking
- 12 ounces firm/extra firm tofu, drained and squeezed dry by using cheesecloth, or kitchen towels
- 2 large eggs or ½ cup egg substitute
- 2 tbsp unsweetened almond milk or skim milk
- A sprinkle of coarse ground black pepper
- 1/2 cup panko or dry bread crumbs
- 2 tsp Italian seasoning
- 1 garlic clove, minced
- 1 tbsp finely shredded parmesan cheese
- Cut tofu into 1/4 inch slices.
- In a shallow bowl, whisk together the eggs, minced garlic, milk, and pepper.
- In another medium-sized shallow bowl, combine the panko, Italian seasoning, and parmesan.
- Dip the tofu slices into the egg mixture, then into the crumb mixture, coating both sides evenly.
- Place the tofu on a baking sheet that has been coated with olive oil or use parchment paper in place of the olive oil.
- Bake at 350 degrees F for 20 minutes. Flip the slices and bake for another 15 minutes or until golden.
- Serve with freshly prepared pasta and marinara sauce topped with extra shaved parmesan cheese.
Recipe compliments of OPL Master Naturalist and Home Chef Yvonne Dwyer