Hash Browns with Italian-Seasoned Tofu

Gluten Free
Dairy Free
Very Healthy
Health score
84%
Hash Browns with Italian-Seasoned Tofu
45 min.
4
256kcal

Suggestions


Are you looking for a delicious and healthy side dish that will impress your family and friends? Look no further than our Hash Browns with Italian-Seasoned Tofu! This delightful recipe combines the crispy goodness of hash browns with the savory flavors of Italian-style tofu, making it a perfect addition to any meal.

Not only is this dish gluten-free and dairy-free, but it also boasts a remarkable health score of 84, ensuring that you can indulge without the guilt. With just 256 calories per serving, you can enjoy a hearty side that complements your main course while keeping your nutritional goals in check.

The vibrant colors of chopped carrots and red bell peppers, combined with the aromatic garlic and fresh parsley, create a visually appealing dish that is as pleasing to the eye as it is to the palate. The use of olive oil adds a rich flavor while keeping the dish light and healthy.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or weekend gatherings. Whether you're serving it alongside grilled chicken, fish, or a hearty salad, these hash browns are sure to be a hit. So, roll up your sleeves and get ready to savor the delightful combination of textures and flavors in this Italian-inspired dish!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup carrots chopped
  • tablespoons parsley fresh chopped
  •  garlic clove minced
  • 1.5 tablespoons olive oil 
  • 1.5 cups onion chopped
  • 20 ounce potatoes diced refrigerated with onion (such as simply potatoes)
  • cup bell pepper red coarsely chopped
  • 0.5 teaspoon salt 
  • ounce water-packed baked garlic and herb tofu white italian-style cut into 1/2-inch cubes (such as Wave)

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add onion, carrot, and garlic; saut 4 minutes.
  3. Add potatoes, and saut 7 minutes or until lightly browned. Stir in bell pepper, salt, black pepper, and tofu; saut 4 minutes or until thoroughly heated.
  4. Remove from heat, and sprinkle with parsley.

Nutrition Facts

Calories256kcal
Protein23.14%
Fat21.34%
Carbs55.52%

Properties

Glycemic Index
70.9
Glycemic Load
20.95
Inflammation Score
-10
Nutrition Score
26.762608673262%

Flavonoids

Apigenin
4.32mg
Luteolin
0.3mg
Isorhamnetin
3.01mg
Kaempferol
1.64mg
Myricetin
0.34mg
Quercetin
13.34mg

Nutrients percent of daily need

Calories:255.54kcal
12.78%
Fat:6.18g
9.51%
Saturated Fat:0.95g
5.94%
Carbohydrates:36.18g
12.06%
Net Carbohydrates:30.25g
11%
Sugar:6.76g
7.51%
Cholesterol:20.41mg
6.8%
Sodium:450.71mg
19.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.08g
30.17%
Vitamin A:6717.8IU
134.36%
Vitamin C:84.83mg
102.82%
Selenium:39.35µg
56.22%
Vitamin K:45.27µg
43.12%
Vitamin B6:0.84mg
41.78%
Vitamin B3:7.9mg
39.5%
Potassium:981.01mg
28.03%
Vitamin B12:1.46µg
24.29%
Fiber:5.93g
23.72%
Manganese:0.43mg
21.25%
Phosphorus:199.26mg
19.93%
Folate:62.65µg
15.66%
Magnesium:61.36mg
15.34%
Iron:2.62mg
14.53%
Vitamin B1:0.2mg
13.51%
Vitamin E:1.79mg
11.91%
Copper:0.23mg
11.58%
Vitamin B2:0.16mg
9.49%
Vitamin B5:0.8mg
7.97%
Zinc:1.09mg
7.26%
Calcium:59.09mg
5.91%
Vitamin D:0.68µg
4.54%
Source:My Recipes