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 gluten-free? Look no further than this Zucchini and Tomato Skillet Dinner! Perfectly crafted for two, this vibrant dish combines the wholesome goodness of fresh zucchini and juicy tomatoes with the comforting flavors of creamy tomato soup and melted mozzarella cheese. In just 35 minutes, you can whip up a delightful main course that’s not only easy to prepare but also packed with nutrients.

This skillet dinner is a fantastic way to incorporate more vegetables into your diet while enjoying a hearty meal. The combination of tender zucchini and sweet tomatoes creates a colorful and appetizing presentation that will impress your family or guests. Plus, with the addition of instant brown rice, you’ll have a filling dish that keeps you energized throughout the day.

Whether you’re looking for a quick lunch, a satisfying dinner, or a comforting main dish, this recipe is versatile enough to fit any occasion. The balance of flavors, from the slight kick of red pepper sauce to the creamy texture of the soup, makes every bite a delightful experience. So grab your frying pan and get ready to enjoy a wholesome meal that’s sure to become a favorite in your kitchen!

Ingredients

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

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%