This is a great recipe using tofu. I have not always been a big fan and I still don't use it very much. And if you have tofu-phobics, you can use a chicken breast for them. It has 15g carbs and 16g protein.

1/4 cup plan dry breadcrumbs
1 teaspoon Italian seasoning
1 14-ounce package firm or extra-firm tofu
1/4 teaspoon garlic powder'1/4 teaspoon salt
1-2 tablespoons of extra virgin olive oil
1 small onion, chopped
8 ounces white mushrooms, thinly sliced
1/4 cup grated Parmesan cheese
3/4 cup prepared marinara sauce, preferably low sodium
12 cup shredded part skim mozzarella cheese
2 tablespoons chopped basis

1. Combine breadcrumbs & Italian seasoning in a shall dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.

2. Heat 2 teaspoons olive oil in nonstick skillet over medium heat. Add onion and cook, stirring until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown. Transfer to a bowl.

3. Add the remaining oil to pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan cheese. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted. sprinkle with basis and serve.