What's This?
Serving size 4
Prep Time
Total Time


¼ cup plain bread crumb1 tsp Italian seasoning1 14-ounce package firm or extra-firm water-packed tofu, rinsed¼ tsp garlic powder¼ tsp salt2 tsp plus 2 tablespoon extra-virgin olive oil, divided1 small onion, chopped8 oz white mushrooms, thinly sliced¼ cup grated parmesan cheese¾ cup prepared marinara sauce, preferably low-sodium½ cup shredded part-skim mozzarella cheese2 Tbsp chopped fresh basil


1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.

3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 262
  • Calories from fat 144
  • Total Fat 16gm 25%
  • Sodium 597mg 25%
  • Total Carbohydrates 15gm 5%
  • Fiber 3gm 12%
  • Protein 16gm
  • Cholesterol 13mg 4%

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Lunch, Diabetic, Healthy, Kid-Friendly, Low Carb, Low Cholesterol, Vegetarian, Cheese, Vegetable, Tofu, Tomato, Italian, Mediterranean, Easy, 30 Minute, Quick, Fall, Spring, Summer, Winter, Entertaining

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