Breakfast “Square-Meal” Squares - xp

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AICR Breakfast “Square-Meal” Squares

Canola oil spray

1 Tbsp. canola oil, divided

1 small carrot, shredded

1/4 cup finely chopped onion

1 whole green onion, chopped

1/4 tsp. ground turmeric

4 oz. firm tofu, cut in 4 pieces

1 large egg white or replacement

1 tsp. reduced sodium soy sauce (optional)

1/2 tsp. salt

5 ounces (1/2 package) frozen chopped spinach, defrosted (E-coli sub:

arugala works fine. Use the organic baby arugula)

1 cup cooked brown rice

 

 

 

 

 

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.

 

Makes 4 servings. Per serving: 153 calories, 7 g. total fat (less than

1 g. saturated fat), 17 g. carbohydrate, 8 g. protein, 3 g. dietary

fiber, 355 mg. sodium.

 

Source: The American Institute for Cancer Research, 09.18.06

 

ChupaNote: given the spinach E-coli problem, I've substitute arugula.

Works fine, gives it a nice bite. But be sure to gently dry the leaves

after washing or your squares will be watery. As always, I added a 1/2

teaspoon of red pepper flakes (or Paul Prudhomme's Hot & Spicy Pasta

spice mix). Wasn't quite enough burn, so I ended up using harissa on

the cooked squares as well. Oh, and I added 1 teaspoon of prepared

minced roasted garlic. Somehow tumeric doesn't taste right without

garlic!!!

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