Crispy Parmesan Tofu

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-20 Minute Easy 4 servings

Ingredients

Amount Ingredient
1/4 cups Parmesan Cheese, Grated
2 large Egg White
1/2 cups Bread Crumbs
1 dash Salt
2 teaspoons Parsley, dried
1 dash Pepper
1 block Tofu, firm

Steps

1 Preheat oven to 350 degrees F.
2 Cut tofu into about 16 slices.
3 Pat with a paper towel to remove excess moisture.
4 Separate egg whites into a bowl and whisk.
5 In a separate bowl combine bread crumbs, Parmesan cheese, parsley, salt and pepper.
6 Dip each slice of tofu into egg whites then coat with breadcrumbs.
7 Place onto a baking sheet and cook for 10 minutes per side or until crispy.

Nutrition

Low Fat Low Sodium Low Sugar Main Dishes, Side Dishes Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 115.78 kcal 4%
Protein 11.26 g 23%
Total lipid (fat) 4.46 g 7%
Carbohydrate, by difference 9.09 g 3%
Fiber, total dietary 1.05 g 4%
Sugars, total 0.87 g  
Minerals
Calcium, Ca 198.94 mg 20%
Iron, Fe 1.39 mg 8%
Sodium, Na 158.43 mg 7%
Vitamins
Vitamin C, total ascorbic acid 0.47 mg 1%
Vitamin B-12 0.07 µg 1%
Vitamin A, RAE 10.07 µg  
Vitamin E (alpha-tocopherol) 0.05 mg 0%
Vitamin D 0.79 IU 0%
Lipids
Fatty acids, total monounsaturated 1.18 g  
Fatty acids, total polyunsaturated 1.4 g  
Fatty acids, total trans 0.03 g  
Cholesterol 3.23 mg 1%
Calories 116
% Daily Value*
Total Fat 4g 7%
Saturated Fat 1g 6%
Trans Fat 0g  
Cholesterol 3mg 1%
Sodium 158mg 7%
Total Carbohydrate 9g 3%
Dietary Fibers 1g 4%
Sugars 1g  
Protein 11g 23%
Vitamin D 0µg  
Calcium 199mg 20%
Iron 1mg 8%
Potassium 161mg 5%
Nutrient Per Serving RDA%
Proximates
Water 82.49 g 4%
Calories (Energy) 115.78 kcal 4%
Energy 368.9 kJ  
Protein 11.26 g 23%
Total lipid (fat) 4.46 g 7%
Ash 1.32 g  
Carbohydrate, by difference 9.09 g 3%
Fiber, total dietary 1.05 g 4%
Sugars, total 0.87 g  
Sucrose 0.02 g  
Glucose (dextrose) 0.06 g  
Fructose 0.01 g  
Lactose 0.01 g  
Maltose 0.01 g  
Galactose 0.01 g  
Minerals
Calcium, Ca 198.94 mg 20%
Iron, Fe 1.39 mg 8%
Magnesium, Mg 34.1 mg 9%
Phosphorus, P 125.13 mg 18%
Potassium, K 160.57 mg 5%
Sodium, Na 158.43 mg 7%
Zinc, Zn 0.85 mg 6%
Copper, Cu 0.18 mg 9%
Manganese, Mn 0.54 mg  
Selenium, Se 12.65 µg 18%
Fluoride, F 0.01 µg  
Vitamins
Vitamin C, total ascorbic acid 0.47 mg 1%
Thiamin 0.05 mg  
Riboflavin 0.14 mg  
Niacin 0.13 mg  
Pantothenic acid 0.14 mg  
Vitamin B-6 0.06 mg 3%
Folate, total 16.73 µg  
Folic acid 0 µg  
Folate, food 16.73 µg  
Folate, DFE 16.73 µg  
Choline, total 23.72 mg 5%
Betaine 0.39 mg  
Vitamin B-12 0.07 µg 1%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 10.07 µg  
Retinol 9.56 µg  
Carotene, beta 5.7 µg  
Carotene, alpha 0.05 µg  
Cryptoxanthin, beta 0.02 µg  
Vitamin A, IU 41.51 IU 1%
Lycopene 0.01 µg  
Lutein + zeaxanthin 6.18 µg  
Vitamin E (alpha-tocopherol) 0.05 mg 0%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.01 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0.02 µg  
Vitamin D3 (cholecalciferol) 0.02 µg  
Vitamin D 0.79 IU 0%
Vitamin K (phylloquinone) 5.45 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.22 g 6%
4:0 0.02 g  
6:0 0.02 g  
8:0 0.01 g  
10:0 0.02 g  
12:0 0.03 g  
13:0 0 g  
14:0 0.1 g  
15:0 0.01 g  
16:0 0.74 g  
17:0 0.02 g  
18:0 0.26 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 1.18 g  
14:1 0.01 g  
15:1 0.05 g  
16:1 undifferentiated 0.01 g  
16:1 c 0.01 g  
16:1 t 0 g  
17:1 0.02 g  
18:1 undifferentiated 1.06 g  
18:1 c 0.22 g  
18:1 t 0.02 g  
20:1 0.02 g  
22:1 undifferentiated 0.01 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.4 g  
18:2 undifferentiated 1.24 g  
18:2 n-6 c,c 0.04 g  
18:2 CLAs 0.01 g  
18:2 t not further defined 0.01 g  
18:3 undifferentiated 0.14 g  
18:3 n-3 c,c,c (ALA) 0.01 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:3 n-3 0 g  
20:3 n-6 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:4 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0.03 g  
Fatty acids, total trans-monoenoic 0.03 g  
Cholesterol 3.23 mg 1%
Phytosterols 0.02 mg  
Amino Acids
Tryptophan 0.14 g  
Threonine 0.45 g  
Isoleucine 0.53 g  
Leucine 0.87 g  
Lysine 0.6 g  
Methionine 0.18 g  
Cystine 0.08 g  
Phenylalanine 0.53 g  
Tyrosine 0.44 g  
Valine 0.58 g  
Arginine 0.73 g  
Histidine 0.26 g  
Alanine 0.48 g  
Aspartic acid 1.15 g  
Glutamic acid 1.9 g  
Glycine 0.4 g  
Proline 0.66 g  
Serine 0.63 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg