Zucchini and Tomato Skillet Dinner

Gluten Free
Health score
20%
Zucchini and Tomato Skillet Dinner
35 min.
2
422kcal

Suggestions


Looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this Zucchini and Tomato Skillet Dinner! Perfectly gluten-free and ready in just 35 minutes, this dish is ideal for busy weeknights or leisurely weekends when you want to whip up something special without spending hours in the kitchen.

This vibrant skillet dinner combines the fresh flavors of zucchini and tomatoes with the comforting richness of creamy tomato soup. The addition of instant brown rice makes it a hearty main course that will keep you full and energized. With only 422 calories per serving, you can indulge without the guilt!

What’s more, this recipe is incredibly versatile. You can easily customize it by adding your favorite vegetables or proteins, making it a great option for those looking to clean out the fridge. The melty mozzarella cheese on top adds a delightful finish, creating a dish that’s not only nutritious but also bursting with flavor.

Whether you’re serving it for lunch, dinner, or as a main dish for a gathering, this Zucchini and Tomato Skillet Dinner is sure to impress. So grab your frying pan and get ready to enjoy a meal that’s as delicious as it is easy to prepare!

Ingredients

  • teaspoon vegetable oil 
  • 0.3 cup onion chopped
  • cups zucchini 
  • 15 oz all natural tomato soup 30% with less sodium ready-to-serve canned
  • 0.5 cup water 
  • teaspoon hot sauce red
  • cup quick-cooking brown rice instant uncooked
  • 0.8 cup tomatoes chopped
  • 0.3 cup mozzarella cheese shredded

Equipment

  • frying pan

Directions

  1. In 10-inch nonstick skillet, heat oil over medium heat. Cook onion in oil, stirring occasionally, until tender. Stir in zucchini. Cook 4 to 6 minutes, stirring occasionally, until crisp-tender.
  2. Remove from heat.
  3. Carefully stir in soup, water, pepper sauce and rice.
  4. Heat to boiling; reduce heat to low. Cover and cook 13 to 15 minutes or until rice is tender.
  5. Stir in tomato.
  6. Sprinkle with cheese. Cover and cook about 2 minutes or until cheese is melted.

Nutrition Facts

Calories422kcal
Protein11.91%
Fat17.25%
Carbs70.84%

Properties

Glycemic Index
71.75
Glycemic Load
12.58
Inflammation Score
-9
Nutrition Score
24.933478231015%

Flavonoids

Naringenin
0.38mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.22mg
Myricetin
0.08mg
Quercetin
6.85mg

Nutrients percent of daily need

Calories:421.64kcal
21.08%
Fat:8.3g
12.78%
Saturated Fat:3.24g
20.25%
Carbohydrates:76.72g
25.57%
Net Carbohydrates:71.2g
25.89%
Sugar:23.44g
26.04%
Cholesterol:14.75mg
4.92%
Sodium:992.52mg
43.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.9g
25.8%
Vitamin C:60.75mg
73.63%
Manganese:1.04mg
52.06%
Potassium:1718.61mg
49.1%
Folate:162.88µg
40.72%
Vitamin B1:0.58mg
38.84%
Selenium:25.93µg
37.04%
Vitamin A:1676.87IU
33.54%
Vitamin B3:5.78mg
28.92%
Iron:4.72mg
26.23%
Vitamin B6:0.52mg
26.21%
Phosphorus:251.22mg
25.12%
Fiber:5.53g
22.1%
Vitamin K:21.31µg
20.3%
Magnesium:71.34mg
17.84%
Calcium:164.86mg
16.49%
Copper:0.3mg
15.18%
Zinc:2.09mg
13.92%
Vitamin B2:0.23mg
13.69%
Vitamin E:1.42mg
9.45%
Vitamin B12:0.43µg
7.09%
Vitamin B5:0.55mg
5.5%