Tofu Parm

If you like tomato sauce, mozzarella cheese, and breaded cutlets, you’ll enjoy my father’s recipe for Tofu Parm. The tofu takes on classic Parmigiana flavors — a great way to introduce tofu to those who have never tried it.

It’s a good idea to incorporate some tofu into your regular diet. When tofu is used to replace meat, it can lower a person’s total calorie, fat, and cholesterol intake. It’s also a source of calcium, phosphorus, iron, and vitamins A, D, E, and B12.

A winner in my Experimental Foods class!

Tofu Parm Serves 3

1 lb. extra-firm or firm tofu*, drained

½ tsp. powdered chicken bouillon (optional)

¼ c. flour

1 egg, lightly whisked

½ c. flavored breadcrumbs

Canola oil, for frying

½ c. tomato sauce

1 c. shredded part-skim mozzarella

1.  Cut tofu lengthwise into 6 slices and press extra moisture out of the tofu slices with paper towel. Very lightly sprinkle powdered chicken bouillon over both sides of the tofu. Lightly coat tofu in flour, dip in egg, and coat in breadcrumbs.

2. Heat pan with a small amount of oil. Fry tofu until golden brown on all sides, adding additional oil as necessary. 

3. Preheat broiler. Top tofu with sauce and mozzarella. Broil about 4 inches from the flame for 2 minutes.

*I often use lite firm tofu to save on calories. Lite tofu has 40 calories, while extra-firm and firm tofu have 70 and 80 calories, respectively.

I hope I’ve gotten you curious about tofu. If that’s the case, you might consider enrolling in Tofu U at for more tofu recipes and tips. What’s more, participants are given coupons and a “graduation present” to encourage cooking tofu at least once a week for a month.

Now that I’ve completed my dietetics major at the City University of New York, I’ve enrolled in Tofu U for the fun of it! Why don’t you join me!

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