Tofu Parmigiana

Heres a simple dish thats high in protein and fairly low in carbs.  While trying to plate the final dish I dropped mine so theres no pics of the final meal :) oops.  I was hungry and in a rush. 

Tofu Parmigiana
1 Package firm tofu
1/4 cup bread crumbs
1 tbsp Italian seasoning
1 tsp garlic powder
8 ounce mushrooms - sliced
1 onion - diced
2 cloves garlic - diced
3/4 cup marinara sauce
salt/pepper
2 tbsp olive oil
1/2 cup shredded cheese

In shallow dish mix bread crumbs, Italian seasoning and garlic powder.
Drain tofu and cut into 4 equal sized steaks. Press tofu into bread crumb mixture and set aside.

In frying pan mix 1 tbsp olive oil with mushrooms, garlic and onions, fry until cooked about 5-7 min.  Put in bowl and set aside.

In the same frying pan heat the rest of the oil and place tofu steaks in the pan.  Fry for 5 mins and flip over.  Take the mushroom mixture and spoon over the steaks.  Divide marinara sauce over the steaks and sprinkle cheese over them.  Cover and cook until cheese is melted and sauce is heated through.

This recipe takes 30 mins to make and serves 4.

Nutritional info:
262 calories
16g fat
15g carbs
16g protein
3f fiber