Potato-Tomato-Tofu Dinner


tofu

Ingredients:

  • 2 tablespoons olive or vegetable oil
  • 1/2 cup chopped red onion
  • 5 small red potatoes, sliced
  • 2 cups frozen cut green beans
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon garlic salt
  • 1 package (14 ounce) tofu, cut into 1/2 inch cubes
  • 2 thinly sliced roma tomatoes
  • 1 hard-cooked egg, chopped

Directions:

  1. Heat oil in skillet over medium heat. Cook onion in oil 2 minutes. Stir in potatoes, reduce heat to medium-low. Cover and cook about 8 minutes, until potatoes are tender
  2. Stir in green beans, Italian seasoning, and garlic salt. Cover and cook about 5 minutes, until beans are tender and potatoes are lightly browned.
  3. Stir in tofu and tomatoes. Cook 2 to 3 minutes, just until hot. Sprinkle each serving with egg.

Yield:

5 servings

Nutrition per serving:

Calories: 205
Fat: 11g
Fiber: 3g
Protein: 10g

Source:

Ghosh, Kris. Betty Crocker's Living with Cancer Cookbook. 2002.
Going Veggie: A Beginner's Guide 


 
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  • Nutrition Tip

    More Americans than ever before are choosing vegetarian meals for a variety of reasons: health concerns, moral convictions, environmentalism, religious beliefs, economics, and taste preferences. Increasing your vegetable and fruit intake can reduce the risk of heart disease, high blood pressure, some forms of cancer, and obesity. By consuming a vegetable-rich diet, people naturally avoid substances such as saturated fat and cholesterol, both of which contribute to heart disease and cancer, while consuming protective substances such as phytochemicals, fiber, bioflavinoids, carotenoids, retinols, isoflavones, and lycopene.

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