Parma Chameleon

Serves 4

This tofu Parmesan is a great alternative to the traditional eggplant favorite.

1 pound firm tofu

1 cup whole wheat bread crumbs

¼ cup parmesan (fresh grated, ideally)

½ teaspoon each dried basil and dried oregano

A pinch red chile flakes

¼ teaspoon each salt and freshly ground pepper

1 egg

1½ cups of your favorite bottled red sauce

6 slices mozzarella

1 tablespoon fresh parsley, minced

1. Preheat oven to 400 degrees and grease a baking sheet. Drain tofu and blot dry with paper towel. Slice block into 8 even slices (about ½ inch thick), and blot slices dry again with paper towel.

2. Combine bread crumbs, 2 tablespoons parmesan, basil, oregano, chile flakes, salt, and pepper in a shallow bowl. Place egg in another shallow bowl and beat lightly.

3. Working with one piece at a time, dip tofu in egg to coat, then in crumb mixture. The slices should be well-covered with crumbs. Place coated tofu on baking sheet, and bake for 20 minutes, turning once halfway through the cooking time. Remove tofu from oven.

4. Oil an 8-by-8-inch baking dish, and pour half of your tomato sauce in the bottom. Place browned tofu in a single layer on the tomato sauce and top with remaining sauce and parsley. If you have any remaining breadcrumbs left over, sprinkle them over the entire dish. Cover tofu with sliced mozzarella and remaining parmesan.


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5. Bake, uncovered, for 15 minutes and then finish the dish under the broiler to brown the cheese. Let stand 5 minutes before serving.

— Recipe from "Eat, Shrink & Be Merry."

Per serving: 370 calories, 22 g protein, 40 g carbohydrates, 15 g total fat, 4 g saturated fat, 55 mg cholesterol, 1,340 mg sodium, 2 g fiber. Calories from fat: 130.

— Staff analysis