Breakfast square-Meal Squares Recipe

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Ingredients:

Serving

canola oil cooking spray
1 tbsp canola oil, divided
1 small carrot, shredded
1/4 cup finely chopped onion
1 whole scallion, chopped
1/4 tsp ground turmeric
4 oz firm tofu, cut in 4 pieces
1 large egg white
1 tsp reduced sodium soy sauce (optional)
1/2 tsp salt
0.5 (5 oz) package frozen chopped spinach , defrosted
1 cup cooked brown rice

Directions:

Preheat the oven to 325 degrees. Coat a loaf-shaped baking pan with cooking spray. Set aside.
Heat 2 teaspoons of the oil in a small skillet over medium-high heat. Sauté the carrot, onion, scallion and turmeric until the carrot is soft, about 5 minutes. Turn the mixture into a mixing bowl.
Squeeze each piece of tofu to eliminate excess water. When it resembles cottage cheese, place it in a food processor or blender. Add the egg white, remaining oil, soy sauce (if using) and salt. Purée until smooth. Transfer to the bowl with the cooked vegetables. Stir in the spinach and rice. With a rubber spatula, mix until well combined. Spread the mixture in an even layer in the prepared baking pan.
Bake 30 to 45 minutes or until firm to the touch in the center. Cool completely in the pan. Turn out onto a cutting board and cut into 6 squares. Wrap pieces individually, then place in a zip-lock plastic bag and store in the refrigerator up to 3 days or in the freezer for two weeks. Eat at room temperature or after being gently warmed in a microwave.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	127.88 Kcal (535 kJ)
Calories from fat	51.64 Kcal
		% Daily Value*
Total Fat	5.74g	9%
Sodium	405.18mg	17%
Potassium	155.76mg	3%
Total Carbs	14.6g	5%
Sugars	1.54g	6%
Dietary Fiber	1.81g	7%
Protein	5.82g	12%
Vitamin C	2.7mg	4%
Vitamin A	0.2mg	5%
Iron	0.8mg	4%
Calcium	69.5mg	7%

Amount Per 100 g
Calories	105.66 Kcal (442 kJ)
Calories from fat	42.67 Kcal
		% Daily Value*
Total Fat	4.74g	9%
Sodium	334.77mg	17%
Potassium	128.69mg	3%
Total Carbs	12.06g	5%
Sugars	1.27g	6%
Dietary Fiber	1.5g	7%
Protein	4.81g	12%
Vitamin C	2.2mg	4%
Vitamin A	0.1mg	5%
Iron	0.6mg	4%
Calcium	57.4mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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