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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 140.5
  • Total Fat: 6.2 g
  • Cholesterol: 3.6 mg
  • Sodium: 182.3 mg
  • Total Carbs: 9.5 g
  • Dietary Fiber: 2.8 g
  • Protein: 11.6 g

View full nutritional breakdown of Bariatric Zucchini Squash & Tofu Skillet calories by ingredient
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Bariatric Zucchini Squash & Tofu Skillet

Submitted by: HEALTHYLIVN4ME

Introduction

The zucchini and onions can be cooked to whatever degree of tenderness needed to make this dish easy to digest for those of us with Lap-Bands. If in the early stages post-op, the squash could be peeled and, if necessary, the seeds removed, although it would lose a significant amount of its fiber and nutritional value by doing so. This can also be pureed.

The tofu takes on the flavor of the other ingredients yet adds a nice texture to this dish in addition to some always-welcome protein!

The zucchini and onions can be cooked to whatever degree of tenderness needed to make this dish easy to digest for those of us with Lap-Bands. If in the early stages post-op, the squash could be peeled and, if necessary, the seeds removed, although it would lose a significant amount of its fiber and nutritional value by doing so. This can also be pureed.

The tofu takes on the flavor of the other ingredients yet adds a nice texture to this dish in addition to some always-welcome protein!


Number of Servings: 3

Ingredients

    Extra Virgin Olive Oil, 1 tbsp
    Vidalia onion, raw, 1 cup, thinly sliced and divided into "rings"
    Summer squah, yellow, (young & tender), 1 cup, thinly sliced
    Zucchini, (young & tender), 2 cups, thinly sliced
    2 Tablespoons water
    MORI-NUĀ® Tofu, Lite, Silken, Firm, 12 oz , cut into 1/2 inch cubes
    Parmesan Cheese, shredded, 3 tbsp
    Salt & Pepper (optional)

    Notes:
    I rarely add salt to any food and the Parmesan cheese in this dish adds enough of a salty taste for me.

    I think that black pepper detracts from the smooth texture of this dish. I tried it with pepper but did not like crunching down on it in this dish. My husband loves pepper on almost everything so I've included it as an option.

    I'm thinking of experimenting with adding a bit of minced fresh ginger root or about 1/8 teaspoon of ground ginger to this dish to give it some "pop" next time. If it works, I'll revise the recipe.

    If would like to know if anyone tries this with sliced, fresh mushrooms added. I think it might be really good with Portobello mushrooms...

Directions

Makes about 3 one-cup servings, depending on how soft the vegetables have been cooked. Divide evenly to get 4 ounces of tofu per serving.

1) Add olive oil (or another healthy oil of your choice) to a large skillet, with a well-fitting lid, over medium-high heat.
2) Add onion, summer squash, zucchini and water. Cover and allow to steam for 5-7 minutes or until vegetables reach desired degree of softness. Be careful not to overcook!
3) Gently stir in tofu so that the cubes do not break apart.
4) Add salt & pepper to taste, if desired.
5) Sprinkle Parmesan cheese on top and cook, uncovered, until cheese is melted and most of the moisture from the steamed vegetables evaporates.



Number of Servings: 3

Recipe submitted by SparkPeople user LAPBAND2008.






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Member Ratings For This Recipe

  • The garlic in it is a good addition. I figured I'd add it, too. I love squash and have never made a tofu dish so this was a good start for someone who hates to cook but wants to start using tofu. I miss the salt but my sodium intake is way too high. I added canned, diced tomatoes and it was better. - 2/27/11

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