Tofu Parmesan Subs

• 份量: 4 servings
• 活動時間: 14 minutes
• 總時間: 35 minutes

食材

1 14-ounce can crushed tomatoes

1 clove garlic, smashed

8 fresh basil leaves, torn

Kosher salt and freshly ground pepper

1/2 cup breadcrumbs

1/3 cup grated parmesan cheese

1/2 teaspoon dried Italian seasoning

1 large egg

1 12-ounce package firm tofu, drained and sliced into 8 pieces

2 1/2 tablespoons extra-virgin olive oil, plus more for drizzling

1 loaf whole-wheat Italian bread, cut into 4 pieces and split in half

1/4 cup shredded part-skim mozzarella cheese

1/2 pound baby spinach (about 8 cups)

步驟

Preheat the broiler. Combine the tomatoes, garlic, basil and 1 cup water in a saucepan over medium-high heat. Season with salt and pepper and simmer until slightly thickened, about 15 minutes.

Toss the breadcrumbs, 2 tablespoons parmesan and the Italian seasoning on a plate; season with salt and pepper. Beat the egg in a shallow bowl. Dip the tofu in the egg, then in the crumbs, turning to coat.

Heat 2 tablespoons olive oil in a nonstick skillet over medium heat. Add the tofu and cook until crisp, 3 to 4 minutes per side. Place the bread cut-side up on a broiler pan; spread the bottom halves with sauce, then top with tofu, more sauce, the mozzarella and remaining parmesan. Broil until the cheese melts and the bread is toasted, about 2 minutes.

Meanwhile, heat the remaining 1/2 tablespoon olive oil in the empty skillet over medium-high heat. Add the spinach, season with salt and pepper and let wilt, about 1 minute. Place on top of the cheese and cover with the bread tops.

營養

• 卡路里: 491
• 總脂肪: 22 g
• 飽和脂肪: 5 g
• 膽固醇: 60 mg
• 鈉: 1,202 mg
• 總碳水化合物: 50 g
• 膳食纖維: 7 g
• 蛋白質: 24 g