Photo of Tofu parmigiana by WW

Tofu parmigiana

8
3
3
SmartPoints® value per serving
Total Time
30 min
Prep
15 min
Cook
15 min
Serves
4
Difficulty
Moderate
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 can(s), (400g)

Fennel bulb(s)

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.

Notes

TIP: Drain tofu on paper towel to remove as much moisture as possible.