Parmezan Tofu + Spaghetti
Serves: 6 • Total Time: 25 minutes• FODMAP rating: medium to high
This is about to become your new favorite way to make tofu for an easy weeknight dinner!
Ingredients
1 (14 oz) extra firm tofu
1 (16 oz) spaghetti, preferably whole wheat
1 (24 oz) marinara or tomato sauce*
½ cup whole wheat flour + ⅓ cup for tofu
1 cup of water
1 cup panko crumbs
1 teaspoon garlic powder
1 teaspoon dried oregano
Instructions
1.Cook pasta as directed on the package.
2.Drain and press tofu (as needed) and pat dry.
3.Preheat the oven to 450℉ and line a baking sheet and set aside.
4.Cut the tofu 3 times lengthwise and then once down the middle making a total of 6 pieces.
5.Make a mix with flour, garlic powder, oregano, and water, aiming for a pancake mix consistency.
6.Coat each piece of tofu with the ⅓ cup of flour.
7.Then dip and coat each piece of tofu in the wet mixture.
8.Finish by coating the tofu in panko crumbs and place on the lined baking sheet.
9.Spray with olive oil if desired and bake for 10 minutes or until crispy.
10.Serve on a bed of spaghetti and marinara or seasoned tomato sauce.
*Don’t forget to preload on vegetables before you eat!
*Gluten-Free: Use chickpea or nut-based flour and find gluten-free panko crumbs
*FODMAP Swap: Marinara can be high in FODMAPs due to garlic and onion, season plain tomato sauce with basil, oregano, salt, pepper; keep tofu servings to under 1 cup and increase as tolerated; use garlic substitutes such as garlic-infused olive oil
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