Niçoise Tofu Skillet Supper

Vegetarian
Gluten Free
Dairy Free
Health score
3%
Niçoise Tofu Skillet Supper
40 min.
4
170kcal

Suggestions


Welcome to a delightful culinary experience with our Niçoise Tofu Skillet Supper! This vibrant dish is not only a feast for the eyes but also a wholesome meal that caters to a variety of dietary preferences. Perfectly vegetarian, gluten-free, and dairy-free, it’s an ideal choice for anyone looking to enjoy a nutritious and satisfying meal without compromising on flavor.

In just 40 minutes, you can whip up this colorful skillet supper that serves four, making it a fantastic option for family dinners or gatherings with friends. The combination of tender red potatoes, crisp green beans, and protein-packed tofu creates a harmonious blend of textures and tastes. Enhanced with aromatic Italian seasoning and a hint of garlic salt, each bite is bursting with flavor.

What sets this dish apart is the addition of fresh roma tomatoes and a sprinkle of hard-cooked egg, which not only elevate the taste but also add a beautiful presentation. With only 170 calories per serving, you can indulge guilt-free while nourishing your body with essential nutrients. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, making it a must-try for anyone looking to explore the delicious world of plant-based cooking.

So grab your frying pan and let’s get cooking! Your taste buds will thank you.

Ingredients

  • tablespoons vegetable oil 
  • 0.5 cup onion red coarsely chopped
  • cups potatoes - remove skin red sliced
  • cup green beans frozen
  • 0.5 teaspoon seasoning italian
  • 0.5 teaspoon garlic salt 
  • 0.5 package tofu firm cut into 1/2-inch cubes (14-ounce size)
  •  roma tomatoes thinly sliced (plum)
  •  hardboiled eggs chopped

Equipment

  • frying pan

Directions

  1. Heat oil in 12-inch skillet 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.
  4. Sprinkle each serving with egg.

Nutrition Facts

Calories170kcal
Protein17.59%
Fat54.05%
Carbs28.36%

Properties

Glycemic Index
32.75
Glycemic Load
1.38
Inflammation Score
-5
Nutrition Score
7.6121738527132%

Flavonoids

Naringenin
0.21mg
Luteolin
0.04mg
Isorhamnetin
1mg
Kaempferol
0.28mg
Myricetin
0.08mg
Quercetin
5.23mg

Nutrients percent of daily need

Calories:169.98kcal
8.5%
Fat:10.5g
16.16%
Saturated Fat:1.74g
10.88%
Carbohydrates:12.4g
4.13%
Net Carbohydrates:9.81g
3.57%
Sugar:3.34g
3.71%
Cholesterol:46.63mg
15.54%
Sodium:318.97mg
13.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.69g
15.39%
Vitamin K:29.54µg
28.13%
Vitamin C:12.31mg
14.92%
Vitamin A:520.26IU
10.41%
Fiber:2.59g
10.37%
Potassium:350.28mg
10.01%
Manganese:0.19mg
9.49%
Calcium:93.77mg
9.38%
Vitamin B6:0.17mg
8.45%
Iron:1.52mg
8.44%
Folate:30.37µg
7.59%
Vitamin B2:0.12mg
6.88%
Phosphorus:68.43mg
6.84%
Vitamin E:1.02mg
6.79%
Selenium:4.31µg
6.16%
Magnesium:22.47mg
5.62%
Vitamin B1:0.08mg
5.49%
Copper:0.1mg
4.94%
Vitamin B3:0.86mg
4.3%
Vitamin B5:0.4mg
3.96%
Zinc:0.42mg
2.77%
Vitamin B12:0.14µg
2.31%
Vitamin D:0.28µg
1.83%