Breakfast "square-Meal" Squares Recipe

Name: Breakfast "square-Meal" Squares
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: canola oil cooking spray; 1 tablespoon canola oil, divided; 1 small carrot, shredded; ¼ cup finely chopped onion; 1 whole scallion, chopped; ¼ teaspoon ground turmeric; 4 ounces firm tofu, cut in 4 pieces; 1 large egg white; 1 teaspoon reduced sodium soy sauce (optional); ½ teaspoon salt; 0.5 (5 ounce) package frozen chopped spinach, defrosted; 1 cup cooked brown rice

Servings: persons

canola oil cooking spray
1 tablespoon canola oil, divided
1 small carrot, shredded
¼ cup finely chopped onion
1 whole scallion, chopped
¼ teaspoon ground turmeric
4 ounces firm tofu, cut in 4 pieces
1 large egg white
1 teaspoon reduced sodium soy sauce (optional)
½ teaspoon salt
0.5 (5 ounce) package frozen chopped spinach, defrosted
1 cup cooked brown rice

1
Preheat the oven to 325 degrees.
2
Coat a loaf-shaped baking pan with cooking spray.
3
Set aside.
4
Heat 2 teaspoons of the oil in a small skillet over medium-high heat.
5
Saute the carrot, onion, scallion and turmeric until the carrot is soft, about 5 minutes.
6
Turn the mixture into a mixing bowl.
7
Squeeze each piece of tofu to eliminate excess water.
8
When it resembles cottage cheese, place it in a food processor or blender.
9
Add the egg white, remaining oil, soy sauce (if using) and salt.
10
Puree until smooth.
11
Transfer to the bowl with the cooked vegetables.
12
Stir in the spinach and rice.
13
With a rubber spatula, mix until well combined.
14
Spread the mixture in an even layer in the prepared baking pan.
15
Bake 30 to 45 minutes or until firm to the touch in the center.
16
Cool completely in the pan.
17
Turn out onto a cutting board and cut into 6 squares.
18
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.
19
Eat at room temperature or after being gently warmed in a microwave.

252

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: canola oil cooking spray, 1 tablespoon canola oil, divided, 1 small carrot, shredded, ¼ cup finely chopped onion, and more.

Yes, Breakfast "square-Meal" Squares falls under the Breakfast category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Breakfast "square-Meal" Squares

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions