Tofu Parmigiana

Recipe Details: Tofu Parmigiana

Nutritional Value (per serving):

• Calories: Approximately 270 kcal
• Proteins: 15g
• Carbohydrates: 12g
• Fats: 18g
• Fiber: 3g
• Sodium: 300mg
• Sugars: 2g (tomato sauce)

These values may vary depending on the ingredients used, such as the type of cheese or tomato sauce.

Energy Value:

This recipe has a balanced energy value, rich in vegetable proteins and healthy fats, making it a great option for those who follow a balanced diet and are looking for energy without overdoing it on calories.

Preparation Time:

• Preparation: 10 minutes
• Cooking: 15-20 minutes
• Total: 25-30 minutes

Difficultyand

• Level: Easy
  This recipe is simple to prepare, ideal for beginners in the kitchen or for those who have little time but want a nutritious meal.

Estimated Cost

• Low to Medium
  The cost will depend on the region and the ingredients chosen. Tofu and almond flour can be a bit more expensive, but there are more affordable options, such as oat flour. Estimated cost between R$15.00 and R$25.00 per serving.

Follow-up:

• Suggestion: Green salad with fresh leaves (arugula, lettuce, spinach) seasoned with olive oil and lemon, or grilled vegetables (zucchini, eggplant, broccoli).
• Another option: Brown rice or quinoa for a complete meal, rich in fiber and protein.

Extra Tips:

• Very dry tofu: To ensure the tofu is crispy and absorbs the seasonings well, press it lightly between two paper towels before breading.
• Variety of sauces: Try using tomato sauce with fresh basil or add a pinch of pepper to give the dish a spicier touch.
• Vegan version: For a completely vegan version, use vegan cheese and flaxseed egg replacer.

This recipe of Tofu Parmigiana is ideal for those looking for a food balanced and full of flavor, without sacrificing practicality and nutritious ingredients.

Story behind the recipe

The idea of creating the Tofu Parmigiana came about one day when I was looking for a healthy alternative to one of my favorite childhood dishes: the classic steak parmigiana.

I wanted something that had the same comfort and flavor, but that fit into my light and balanced eating routine.

It was then that I looked at tofu, an ingredient that I always have at home, and thought: why not reinvent this dish?

I combined crispy tofu with a homemade tomato sauce and a light cheese topping, and the result was amazing!

It was just as tasty as the traditional version, but with the advantage of being a healthy and nutritious option.

Now, this is one of my favorite recipes for when I want a touch of nostalgia, without going off the beaten path!