Tofu parmigiana
3
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
For a vegetarian spin on a dish loved by all, replace chicken with golden, crispy tofu. The sauce coats this protein source wonderfully and goes so well with its crispy outer layer.
Ingredients
Olive oil
1 tbs
Red onion
1 medium, finely chopped
Garlic
2 clove(s), crushed
Tomato paste
1 tbs
Canned diced tomatoes
400 g
Firm tofu
500 g, cut into 1cm-thick slices
Grated parmesan cheese
¼ cup(s), (20g)
Rocket
100 g
Canned cannellini beans, rinsed, drained
1 400g can, (400g)
Fennel
1 small, thinly sliced
Balsamic vinegar
1 tbs
Fresh basil
¼ cup(s)
Oil spray
1 x 3 second spray(s)
Instructions
1
Heat half the oil in a medium saucepan over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add garlic and cook, stirring, for 30 seconds or until fragrant.
2
Add paste, tomatoes and ¼ cup (60ml) water and bring to the boil. Reduce heat and simmer, uncovered, for 5 minutes.
3
Meanwhile, lightly spray a large non-stick frying pan with oil and heat over high heat. Cook tofu for 1–2 minutes each side or until golden and heated through. Transfer to a shallow ovenproof dish.
4
Preheat grill on high. Top tofu with tomato mixture and parmesan. Grill for 2 minutes or until golden.
5
Meanwhile, combine rocket, beans, fennel, vinegar, basil and remaining oil in a bowl. Serve parmigiana with fennel salad.
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