Tofu Parmesan Subs

Total Time:
35 min
14 min
21 min

4 servings

  • 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)
  • 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.

  • Per serving: Calories 491; Fat 22 g (Saturated 5 g); Cholesterol 60 mg; Sodium 1,202 mg; Carbohydrate 50 g; Fiber 7 g; Protein 24 g

  • Photograph by Antonis Achilleos

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    This recipe is featured in:

    Healthy Weeknight Dinners