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Servings:
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about
scaling
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Cook Time: |
30 to 45 min |
Prep Time: |
30 minutes |
Cook Method: |
baked |
Cook Temp: |
325 degrees F |
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1. Preheat the oven to 325 degrees F. Coat a pie plate or casserole dish with cooking spray. Set aside.
2. Heat 4 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.
3. 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 whites, 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 pie plate or casserole dish.
4. Bake 30 to 45 minutes or until firm to the touch in the center. Cool completely in the dish. Turn out onto a cutting board and cut into 8 pieces. 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.
5. Eat at room temperature or after being gently warmed in a microwave.
Source: Courtesy of American Institute for Cancer Research
Nutrition Facts |
|
Serving Size
(156g
)
|
|
Servings Per Container
8
|
| Amount Per Serving |
| Calories 130 |
Calories from Fat 45 |
| |
% Daily Value * |
| Total Fat 5g |
8% |
| Saturated Fat 0.5g |
3% |
| Trans Fat 0g |
|
| Cholesterol 0mg |
0% |
| Sodium 400mg |
17% |
| Total Carbohydrate 17g |
6% |
| Dietary Fiber 3g |
12% |
| Sugars 2g |
|
| Protein 6g |
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| Vitamin A 130% |
Vitamin C 15% |
| Calcium 8% |
Iron 8% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
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|
|
2 Tbs |
Canola oil, divided |
|
2 ea |
Small carrots, shredded |
|
1/2 cup |
Finely chopped onion |
|
2 ea |
Whole scallions, chopped |
|
1/2 tsp |
Turmeric, ground |
|
8 oz |
Firm tofu, cut into 8 pieces |
|
2 ea |
Large egg whites, raw |
|
2 tsp |
Soy sauce, low sodium |
|
1 tsp |
Salt |
|
10 oz |
Frozen chopped spinach, thawed, drained well |
|
2 cup |
Cooked brown rice |
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