This skillet supper has it all- vegetables, tofu and beans blended in a quick meal that’s ready in 45 minutes.
Vegetables and Tofu Skillet Supper
- Prep Time 15 min
- Total 45 min
- Servings 4
- Ingredients 9
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
Instructions
-
Step1In 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.
-
Step2Stir 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.
-
Step3Stir 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
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