“Parmigiana” is usually another word for “lots of fat.” Whether the cutlets are veal, chicken or eggplant, chances are that when you order the dish in a restaurant, you’ll get a dish that was fried and then doused with cheese.

Comfort Foods Made Healthy, a new cookbook from EatingWell magazine, has come to the rescue with this recipe. The tofu “steaks” are lightly pan-fried in just a tablespoon of oil. Even with its cheesy topping, the resulting dish weighs in at just 262 calories, and you’ll get 40 percent of your daily value of calcium and 15 percent of selenium.

Add whole-grain pasta topped with marinara sauce and a salad, and you’ll have an easy-to-make, satisfying meal that won’t weigh you down.

And if you’re not a fan of tofu? The same technique will work with chicken breast cutlets.

 TOFU PARMIGIANA

Yield: 4 servings

1/4 cup plain dry bread crumbs

1 teaspoon dried Italian seasoning

1 (14-ounce) package firm or extra-firm water-packed tofu, drained

1/4 teaspoon garlic powder

1/4 teaspoon salt

2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided

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

1/2 cup shredded part-skim mozzarella cheese

2 tablespoons chopped fresh basil

Combine bread crumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks; pat dry. Sprinkle both sides of tofu with garlic powder and salt; dredge in bread-crumb mixture.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion; cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms; cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.

Add remaining 1 tablespoon oil to pan. Add tofu steaks; cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon mushroom mixture over tofu, pour marinara over mushrooms, and scatter mozzarella on top. Cover and cook until sauce is hot and cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Per serving: 262 calories; 16g fat; 5g saturated fat; 13mg cholesterol; 15g carbohydrate; 16g protein; 3g fiber; 597mg sodium; 443 potassium.

Recipe and photo courtesy of EatingWell Comfort Foods Made Healthy (Countryman Press, $24.95).