Add something flavorful to your family's French cuisine night! Serve tofu and sweet potato - a hearty skillet meal!
Tofu and Sweet Potato Jambalaya
- Prep Time 45 min
- Total 55 min
- Servings 4
- Ingredients 10
Ingredients
- 1 package (14 oz) firm tofu packed in water, drained
- 1 tablespoon olive or vegetable oil
- 1 large dark-orange sweet potato, peeled, cut into 1/2-inch cubes (2 cups)
- 2 cloves garlic, finely chopped
- 1 can (14 oz) vegetable broth
- 3/4 cup uncooked regular long-grain rice
- 2 tablespoons Worcestershire sauce
- 1/4 teaspoon ground red pepper (cayenne)
- 1 can (15 oz) black beans, drained, rinsed
- 12 medium green onions, sliced (3/4 cup)
Instructions
-
Step1Place tofu between 2 layers of paper towels; press gently to remove as much water as possible. Cut into 3/4-inch cubes.
-
Step2In 12-inch skillet, heat oil over medium heat. Add tofu; cook 6 to 8 minutes, turning frequently, until light golden brown. Remove tofu from skillet; set aside.
-
Step3In same skillet, cook sweet potato and garlic 2 to 3 minutes, stirring occasionally, just until sweet potato begins to brown. Stir in broth, uncooked rice, Worcestershire sauce and red pepper. Heat to boiling. Reduce heat; cover and simmer 10 minutes.
-
Step4Stir in beans. Cover; cook 8 to 10 minutes, stirring occasionally, until rice is tender and liquid is absorbed. Stir in tofu and onions. Cook 1 to 2 minutes or until heated through.
Nutrition
470
Calories
10g
Total Fat
22g
Protein
74g
Total Carbohydrate
13g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 470
- Calories from Fat
- 90
- Total Fat
- 10g
- 15%
- Saturated Fat
- 1 1/2g
- 8%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 540mg
- 23%
- Potassium
- 950mg
- 27%
- Total Carbohydrate
- 74g
- 25%
- Dietary Fiber
- 9g
- 35%
- Sugars
- 13g
- Protein
- 22g
% Daily Value*:
- Vitamin A
- 170%
- 170%
- Vitamin C
- 15%
- 15%
- Calcium
- 30%
- 30%
- Iron
- 35%
- 35%
Exchanges:
4 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
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