Parmesan-Herb Crusted Tofu Sandwich - PCOS-Friendly Recipe

Servings: 4

Lunch

This Parmesan-Herb Crusted Tofu Sandwich is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

The secret to this sandwich is to slice the tofu very thin, then bread with the parmesan-herb mixture thickly. Water-packed firm tofu works best here; the silken tofu is just too delicate, unless you're immensely careful.

Ingredients

1 (14-ounce) package firm tofu, drained
1 cup breadcrumbs (about 2 slices stale bread)
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 teaspoon dried marjoram
1/2 teaspoon dried savory
1/4 teaspoon dried thyme
1/4 teaspoon black pepper, divided
1/4 cup fat-free milk
1/8 teaspoon salt
2 large egg whites, lightly beaten
1/4 cup all-purpose flour
Cooking spray

Instructions

To prepare tofu, cut crosswise into 12 slices. Place a large nonstick skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove tofu from pan; cool to room temperature.
Combine the breadcrumbs, Parmesan, marjoram, savory, thyme, and 1/8 teaspoon pepper.
Combine 1/8 teaspoon pepper, milk, salt, and egg whites. Place flour in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu, milk mixture, and breadcrumb mixture. Place a nonstick skillet coated with cooking spray over medium heat until hot. Add tofu; sauté 3 minutes on each side.
Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 tablespoon mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu slices. Cover with tops of buns. Serve immediately.

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Frequently Asked Questions

Is Parmesan-Herb Crusted Tofu Sandwich good for PCOS?

Yes, this Parmesan-Herb Crusted Tofu Sandwich recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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