Eggplant Tofu Parmesan

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Portfolio Diet Score: 4.5 points per serving

  • Plant Protein: 1 point
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 3 point

Nutrition Information

Calories478 kcalMonounsaturated Fat18.9 g
Protein15.1 gPolyunsaturated Fat10.9 g
Bean Protein0 gTotal Carbohydrate25.0 g
Soy Protein9.0 gDietary Fibre9.4 g
Fat34.4 gViscous Fibre1.9 g
Saturated Fat2.7 g
(1 serving – 401 g): 1/4 recipe

Eggplant Tofu Parmesan

Difficulty: Intermediate Prep Time 20 min Cook Time 45 min Total Time 1 hr 5 mins Servings: 4 Calories: 478 kcal (per serving)

Description

Portfolio Diet Score: 4.5 points per serving

  • Plant Protein: 1 point
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 3 point

Ingredients

Instructions

  1. Preheat oven to 400°F.

  2. Wash and slice baby eggplants in 1⁄2-1 inch rounds.

  3. Spread 4-6 tbsp canola oil on a baking sheet.

  4. Place bread crumbs and oat bran into a shallow bowl or plate.

  5. Dip each eggplant slice, one at a time, into canola oil (light coating) and then into breadcrumb mix.

  6. Put another 1-2 tbsp canola oil onto the pan to continue this process with the 2nd and 3rd sliced eggplant.

  7. Place the baking sheet of eggplant into the oven for 15-20 mins, test the eggplant with a fork for tenderness. You want them nice and soft.

  8. Slice the brick of tofu in half and then into 1⁄2 - 1 inch cubes (approx. 6 slices from 1 brick).

  9. Perform step 3 with the tofu but you will only need about 1 tbsp of canola oil.

  10. Place tofu on a baking sheet (can be same one used for the eggplant once it is done) and bake for 10 mins.

  11. In an oven-safe lasagna dish (~9 inch length), spread about 1 cup tomato sauce to coat the bottom of the dish.

  12. Spread a layer of the cooked eggplant, add 1 tsp of tomato sauce onto the tofu, then add a final layer of eggplant with 1 tsp of tomato sauce on each.

  13. Spread the tomato sauce on top to make an even coating (add more tomato sauce if needed). Then top with 1-2 tbsp grated parmesan cheese if you like.

  14. Bake for 10-15 mins. For a little crisp on top, you can broil the dish for 2-3 mins at the end.

Keywords: Plant Protein, Viscous Fibre, Oils (MUFAs)

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