O2 Fitness Food of the Week: Tofu

Sep 03, 2013

Tofu is low in calories and fat and provides relatively large amounts of protein.  This alternative to meat is high in iron, and some types of tofu are an excellent source of calcium and magnesium.  Tofu comes in soft and firm varieties and can be prepared in many different ways.

Tofu Parmigiana

Makes 4 servings | Prep Time: 25 min  |  Cook Time: 20 min  |  Total Time: 45 min


  • ½ cup seasoned bread crumbs
  • 5 tablespoons grated Parmesan cheese
  • 2 teaspoons dried oregano, divided
  • Salt to taste
  • Ground black pepper to taste
  • 1 (12 ounce) package firm tofu
  • 2 tablespoons olive oil
  • 1 (8 ounce) can tomato sauce
  • ½ teaspoon dried basil
  • 1 clove garlic, minced
  • 4 ounces shredded mozzarella cheese


  • Preheat oven to 400°.
  • In a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.
  • Slice tofu into ¼-inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.
  • Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.
  • Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.
  • Bake for 20 minutes.
  • Can be served over pasta.

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