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Vegetables and Tofu Skillet Supper

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  • Prep 15 min
  • Total 45 min
  • Servings 4
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This skillet supper has it all- vegetables, tofu and beans blended in a quick meal that’s ready in 45 minutes.
Updated Jul 29, 2010
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Ingredients

  • 2 tablespoons olive or vegetable oil
  • 1/2 cup coarsely chopped red onion
  • 4 or 5 small red potatoes, sliced (2 cups)
  • 1 cup frozen cut green beans (from 1-lb bag)
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon garlic salt
  • 1/2 package (14-oz size) firm tofu, cut into 1/2-inch cubes
  • 2 roma (plum) tomatoes, thinly sliced
  • 1 hard-cooked egg, chopped

Steps

  • 1
    In 12-inch skillet, heat oil over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Stir in potatoes; reduce heat to medium-low. Cover and cook 10 to 12 minutes, stirring occasionally, until potatoes are tender.
  • 2
    Stir in green beans, Italian seasoning and garlic salt. Cover and cook 6 to 8 minutes, stirring occasionally, until beans are tender and potatoes are light golden brown.
  • 3
    Stir in tofu and tomatoes. Cook 3 to 5 minutes, stirring occasionally and gently, just until hot. Sprinkle each serving with egg.

Nutrition

230 Calories, 9g Total Fat, 6g Protein, 31g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
55mg
18%
Sodium
330mg
14%
Potassium
970mg
28%
Total Carbohydrate
31g
10%
Dietary Fiber
5g
20%
Sugars
4g
Protein
6g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
20%
20%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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