Name: Crispy tofu parmesan with zucchini
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 1 serving
Ingredients: 6 oz extra firm tofu, sliced into 3 thin planks; 3 large egg whites; 1/4 cup panko breadcrumbs; 1 1/2 tbsp grated parmesan cheese; 1/2 cup marinara sauce; 3 tbsp shredded part-skim mozzarella; 1 1/4 medium zucchinis, spiralized or cut into thin ribbons; 8 olive oil cooking sprays; 1/2 tsp salt; 1/2 tsp black pepper; 1/4 tsp garlic powder; 1 1/2 tbsp fresh basil, torn

Instructions

Prep 20 min · Cook 25 min

Lay the tofu planks between clean towels and place a heavy pan on top. Press for 15 minutes to remove excess moisture. Meanwhile, preheat the oven to 400°F.
Pat the pressed tofu dry. Season with black pepper, garlic powder, and a pinch of the salt. Whisk the egg whites in a shallow bowl. In another bowl, mix the panko and half the parmesan. Dip each plank into the egg white, then press into the panko mixture to coat both sides.
Mist an oven-safe skillet with cooking spray over medium-high heat. Sear the tofu for 3 minutes, spray the tops, flip, and sear for 3 minutes more until golden. Spoon 1 tablespoon of marinara down the center of each plank, then top the sauce with mozzarella. Transfer the skillet to the oven and bake for 10 minutes. Done when cheese is melted and bubbling in spots.
While the tofu bakes, mist a separate skillet with cooking spray over medium heat. Sauté the zucchini with the remaining salt for 3 minutes until just tender. Stir in the remaining marinara and heat for 2 minutes until warm. Done when 160°F in the thickest part.
Place the zucchini noodles and sauce on the plate and top with the tofu parmesan planks. Garnish with the fresh basil and remaining parmesan.

Nutrition

Ingredients

Instructions

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