Tofu as a Meat Alternative for a healthy, tasty meal
Tofu Parmesan
1 package 8 oz firm tofu
½ jar spaghetti sauce (less if desired)
½ c. toasted wheat germ
4 oz grated part skim Mozzarella cheese
¼ tsp basil leaves
¼ cup Parmesan cheese
Salt and pepper to taste
2 eggs, beaten
Cut tofu into 2 by 3-inch rectangles. Drain tofu in colander
on paper towels about 20 minutes. Change paper towels as needed.
Meanwhile, combine wheat germ, basil, salt and pepper in shallow
bowl. In another bowl, beat eggs. Coat a baking pan with non-
stick spray. Dip tofu pieces in egg and then in wheat germ
mixture; turn to coat all side. Place tofu on baking pan and
bake 30 minutes at 375. Top with spaghetti sauce, mozzarella
and Parmesan.
Return to oven and bake 15 minutes until cheese melts and sauce
is hot. Serves 4.A bit about Tofu...
Tofu is rich in high-quality
protein and is a fantastic source of iron and B-vitamins. Since
the curdling agent used in tofu production is calcium salt,
the tofu is an excellent source of calcium. While 50% of tofu's
calories are derived from fat, a 4-ounce serving of tofu contains
only 6 grams of fat. It is low in saturated fat and contains
no cholesterol. Generally, the softer the tofu, the lower the
fat content. Tofu is also very low in sodium, making it an excellent
choice for those eating a low-sodium diet.
|
4 ounces of Tofu |
Tofu, firm, prepared with calcium
sulfate and magnesium chloride |
Tofu, soft, prepared with calcium
sulfate and magnesium chloride |
| Calories |
79
|
69
|
| Protein (gm) |
9.25
|
7.4
|
| Carbohydrate
(gm) |
1.91
|
2.03
|
| Fat (gm) |
4.71
|
4.17
|
| Saturated Fat
(gm) |
.975
|
.602
|
| Cholesterol |
0
|
0
|
| Sodium (mg) |
14
|
9
|
| Fiber (gm) |
1
|
0.2
|
| Calcium (mg) |
227
|
125
|
| Iron (mg) |
1.82
|
1.25
|
Source: U.S. Department of Agriculture, Agricultural Research
Service. 2004. USDA National Nutrient Database for Standard
Reference, Release 17.
Nutrient Data Laboratory
Home Page and from product
analysis. Important to note: One 1/4 pound of tofu
contains about 40 milligrams of healthy isoflavones.
|
