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Tofu Milanese with Lemon and Parsley

 

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Tofu Milanese with Lemon and Parsley
 

 

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Recipe

Tofu Milanese with Lemon and Parsley

Times

  • Prep Time : 15 min
  • Cook Time : 10 min
  • Ready Time : 25 min

Servings

6

Ingredients

  • 2 14-16 oz. containers of extra firm tofu
  • 2 egg whites
  • 1 lemon, zest and juice
  • 1 cup flour
  • 1 cup panko
  • 1/2 cup chopped parsley
  • 1/4 cup Parmesan cheese
  • 1/4 cup olive oil

Directions

Press tofu on a kitchen towel, letting  all excess liquid drain out for at least 1 hour.  (this step just helps to make the tofu more firm)

Mix egg whites with lemon juice in a deep bowl.

Put flour in another bowl with a pinch of salt and bread crumbs with lemon zest, parsley and parmesan in another.

Heat a large frying pan over high heat and add oil.

Bread tofu by dipping in flour, then egg whites then crumb mixture and place in oil.  Fry on each side until crispy.  Serve immediately or reheat in oven when ready to serve.  Sprinkle more lemon juice if desired.

Nutrients

Servings Per Recipe: 6

Amount Per Serving

  • Calories: 340
  • Total Fat: 16g
  • Sodium: 230mg
  • Total Carbs: 32g
  •     Dietary Fiber: 3g
  • Protein: 18g

Tags

About Tamar Genger MA, RD

avatar

Tamar lives in New York and is the mother of three amazing children, a Registered Dietitian, professor of Nutrition, and as you can probably guess, a foodie! Tamar loves to travel with her family and visits kosher restaurants wherever she goes. Although she loves the sights, she spends more time talking about the restaurants and food she ate! As a mom and a nutritionist, Tamar tries to balance her passion for healthy cooking with her insatiable desire for chocolate! Find more on Google

 

comments

 

4 Responses to Tofu Milanese with Lemon and Parsley

  1. Wow, Tamar, I never thought of preparing tofu this way. What an inspiration!

  2. This recipe is totally up my alley. I love crispy tofu like this. Will add this to my list!

  3. We’re vegetarians and I usually make tofu the same way all the time (similar to how you describe, but mixing Moroccan spices in the flour dip). This was a refreshing change and my family loved it. Thanks for a great vegetarian dish!

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